Monday

Norwalk, Battleground – Level 1

Weightlifting

Clean and Jerk (Work up to a max)

Clean (If you fail on your jerk- continue to max clean)

Metcon

Metcon (Time)

30 ‘Merican Kettlebell Swings

30 Goblet Lunges (15 Each Leg)

300m Run

20 ‘Merican KB Swings

20 Goblet Lunges(10 Each Leg)

200m Run

10 ‘Merican KB Swings

10 Goblet Lunges(5 Each Leg)

100m Run

Adv: 32kg/24kg

Rx: 24/16

Sc: 16/12

Endurance

Metcon (Distance)

Run/Row :30 on :30 Off for 15-30 min. You can also switch or do half and half.

Advanced Work

Metcon (Time)

30 Muscle ups for time. Every time you take a break – do 20 double unders

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