Monday 1/26/2015

Battleground, Norwalk – Level 1

This week will kick off our new strength program focusing on Olympic Lifting.

Weightlifting

Squat Clean and Jerk (12×2 at 50% emom from the floor/split jerk)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 push press

10 Deadlifts

15 box jumps

Rx 115/75 24/20

Scaled 75/55

Endurance

Metcon (2 Rounds for reps)

1k row

rest 4:00

1k row

Advanced Work

Metcon (No Measure)

10 min EMOM: 2-5 Bar Muscle ups 5-15 HSPU.

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