Monday

Norwalk, Battleground – Level 1

Weightlifting

Snatch (5×5 Snatch – Increase from 2 weeks ago )

Metcon

Metcon (Time)

5 Deadlifts

10 Hand Release Push ups(Toes on the Ground)

20 Lateral Jumps over the bar(parallel to the bar – jump back and forth over the bar with both feet)

300m Run

Adv: 275/185

Rx: 225/155

Scaled: 50-60% of max deadlift

Endurance

Metcon (Calories)

:30 on :30 off the airdyne for 15:00-30:00

Advanced Work

Metcon (AMRAP – Reps)

10-14 Min

5-15 GHDs

5-15 HSPU

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