Monday 2/6/2017

Norwalk, Battleground – Level 1

Week 2 of Open Prep. Intramural Open – Details Coming Soon!

Weightlifting

Snatch (10 Min to work up to a heavy. Focus on Quality!)

Snatch (-10% for 3 reps. 2 min to complete)

Snatch (-10% for 5 reps. 2 min to complete)

Power Snatch (1×12-15. Touch n go. Same as last week)

3×8 Stiff Legged Deadlifts (3×8 Stiff Legged Deadlifts)

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Metcon

Metcon (Time)

800m Run 21 Thrusters

600m Run 15 Thrusters

400m Run 9 Thrusters

Rx: 95/65

Rx: 65/45

Endurance

Metcon (6 Rounds for calories)

Airdyne: 1:15 on 1:00 for 6 Rounds.

Advanced Work

Metcon (12 Rounds for reps)

12 Min EMOM

5-15 Ghds

6-16 Pistols

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