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Norwalk – Level 1

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Weightlifting

Dumbbell Strict Press (4×8 )

2 Dumbbells from shoulder to overhead with no dip and drive of the legs.

Handstand Push-ups (3x Max Sets )

Metcon

Metcon (16 Rounds for reps)

Metcon: 16 Min. When doing it the second time – do the opposite(If you do burpees first, do burpees second)

Min 1 5 Snatch Pulls Air Squat with your Remaining time up to :30

Min 2 5 Power Snatches Burpees with your Remaining time up to :30

Min 3 5 OHS Air Squat with your Remaining time up to :30

Min 4 5 Squat Snatch Burpees with your Remaining time up to :30

Min 5 5 Clean Pulls Air Squat with your Remaining time up to :30

Min 6 5 Power Cleans Burpees with your Remaining time up to :30

Min 7 5 Front Squat Air Squat with your Remaining time up to :30

Min 8 5 Squat Cleans Burpees with your Remaining time up to :30

Endurance

Metcon (Distance)

Run 10 Min/Bike 10 Min/Row 10 Min