Monday 4/6/2015

Battleground, Norwalk – Level 1

“Work capacity is to fitness what location is to real estate.”

Warm-up

10 Min of Snatch barbell work

Weightlifting

Deadlift (3×5 at 60%, 68% 77%(5 or more on last set )

In between each work set superset with a weighted hip raise… 3×8

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

15 Cleans

15 OTB Burpees

Beginner 65 and 35

Rx 95 and 65

Adv 135 and 95

Endurance

Metcon (Distance)

Run 1:00 Walk 1:00

Go for 20 Min

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