Friday

Battleground, Norwalk – Level 1

We will have open gym at 8:30 followed by class at 10:00. We will also have a 7:00pm class today

Warm-up

Weightlifting

Snatch Progression: 5xSnatch Grip Deadlift.

5xLow hang Jump Shrug.

5x low hang pull.

5 xLow hang Muscle Snatch.

5xlow hang power snatch.

2x5xSnatch balance. 2×5 OHS

2×5 High Hang Squat Snatch.

2×5 Low Hang Squat Snatch

2×5 Below the knee Squat Snatch

Snatch Grip Deadlift (WOrk up to a heavy 3. THen 4 more sets -10 )

Metcon

Metcon (Weight)

Every min for 10 min.

5 x single arm kettlebell swings left

5x single arm kettlebell swings right

At min 10- do 10 Kettlebell Squats each min for 5 min.

Endurance

Metcon (Distance)

Run/Row/Bike for 30-45 min

Advanced Work

Metcon (Distance)

Run 100m Handstand walk 10 meters

Max distance in 10 min

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