Monday

Battleground, Norwalk – Level 1

Hope everyone had an awesome weekend!

Warm-up

Weightlifting

5xSnatch Grip Deadlift

5xLow hang Jump Shrug.

5x low hang pull.

5 xLow hang Muscle Snatch.

5xlow hang power snatch.

Snatch Balance (6 MIN- Every 2 min- 3 rep)

Practice with PVC during rest

Metcon

Metcon (Time)

20-16-12-8-4 American KB Swings/Burpees Adv: 32kg/24 KG Rx: 24/16kG Scaled 16kg/12 KG

Endurance

Metcon (Time)

21-15-9 Calories on the rower/ski erg/Airdyne. Any order.

Advanced Work

Metcon (8 Rounds for reps)

Every min For 8 min: 1-5 Muscle ups/20 Double Under

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