Battleground, Norwalk – Level 1
If you accidentally did Back Squats on Monday then replace today’s strength with Front Squats. Record a weight of each metcon in comments. We will have class at 10:00am on Saturday at Norwalk. You are welcome to bring a friend.
Clean (WOrk up to a heavy clean)
Back Squat (1×12 at 45-60% )
Back Squat (1×10 at 55-70% )
Back Squat (1×8 at 65-80% )
Back Squat (1×6 at 75-90%)
Metcon 1: 0-6:00
40 Bar-Facing Burpees/10 Snatches at 75-80% of Power Snatch Max. Start the next metcon at 6:00 no matter where you finish.
30 Bar facing Burpees/ 15 Snatches at 70-75% of max. Start the next metcon at 12:00
12-18:00 20 Bar Facing Burpees/20 Snatches at 65-70% of Power Snatch Max.
30-45 min of continuous activity. Run/Row/Bike
10 Pistols/3 Rope Climbs/14 Pistols/2 Rope Climbs/ 18 Pistols/ 3 Rope Climbs