Monday

Battleground, Norwalk – Level 1

“In training, you listen to your body. In competition, you tell your body to shut up.”

– Rich Froning Jr.

Weightlifting

Snatch (10 Min to work up to something heavy)

Snatch (-10 % and go for 3 reps in 2 min)

Snatch (-10% and go for 5 reps)

Power Snatch (1×10 around 50% )

Glute-Ham Raises (3×6 )

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

3 Thrusters/3 Bar facing Burpees/20 Double Unders

6 Thrusters/6 Bar Facing Burpees/20 Double unders

9 Thrusters/9 Bar Facing Burpees/20 Double Unders

Etc.

Rx: 95/65

Scaled 65/45

Endurance

Metcon (4 Rounds for time)

4x400m Runs Full Recovery Between Runs

Advanced Work

Metcon (Time)

500m Row Max Set of Muscle ups(1 set)

400m Row Max Set of Muscle ups(1 Set)

300m Row Max Set of Muscle ups (1 Set)

200m Row Max Set of Muscle ups (1 Set)

Stay at 200m Row and Max Set of Muscle ups until you reach 30 total Muscle ups

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