Friday

Battleground, Norwalk – Level 1

Saturday Class Announcement: Please check Facebook for final announcement. Get ready- next week we will start adding weight to the bar

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 5, 3×5 at -10% )

Metcon

Metcon (7 Rounds for reps)

Every 2 min for 7 rounds

3 Power Cleans/7 Strict toe to bar

The goal would be to go for75- 80% of your 1rm power clean

Endurance

Metcon (Distance)

30-45 Min of sustained activity at a med/low pace.

Advanced Work

Metcon (3 Rounds for reps)

3 sets of max hspu. Full Recovery between each round of pull ups.

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