Friday

Battleground, Norwalk – Level 1

We will have open gym at 8:30-10:00am at Norwalk with class at 10 on Saturday. We will have a 7pm class at Norwalk on Friday.

Weightlifting

Squat Clean (Work up to a heavy clean)

Back Squat (1×10 @45-60% )

Back Squat (1×8 at 55-70%)

Back Squat (1×6 at 65-80% )

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 4 min of 1 Clean/1Thruster/1Shoulder to overhead

Rest 4 min

Drop the weight and repeat.

Adv: 195/135 145/95

Pick a weight that is challenging.

Endurance

Metcon (Distance)

30-45 of sustained activity.

Advanced Work

Metcon (Time)

5x Pegboard Rest as needed.

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