Monday

Norwalk, Battleground – Level 1

Awesome job to all those that did the burpee challenge last week. This week: max calories in 1 min on airdyne. Must be done on a green airdyne. Keep your butt on the seat. winners: male and female.

Weightlifting

Power Snatch (3×3 at 80-85 )

Snatch Pull (5×3 at 100plus of max snatch )

Stiff Legged Deadlifts (4×8 each leg )

Make sure to keep the core balanced. Only a slight bend in the knee

Metcon

Metcon (12 Rounds for reps)

12 min emom

5-10 OHS 50-70percent

10-15 box jumps 20/24

Reference Wod 4/11 and try to increase weight.

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