Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

High-Hang Clean (1xHH Clean/1xLH Clean 10 Min EMOM – Try to go up )

Front Squat (10×45-60% Increase weight from last week )

Front Squat (1×8 at 55-70% )

Front Squat (1×6 at 65-80% )

Front Squat (1×4 at 75-90%)

Metcon

Metcon (Time)

30 C2b Pullups/40 Box Jumps/500m Run/40 AIr Squats/30 American KB Swings.

Adv: 30/24 32/24kg.

Rx: Regular Pullups 24/20 24/16kg

Scaled: step ups. 16/12 KG

Endurance

Metcon (10 Rounds for time)

10 Calorie Airdyne/Rest 1:00 10 Rounds

Advanced Work

Metcon (5 Rounds for time)

5xSquat Snatches/5 Muscle ups Rest 2:00 repeat 5 rounds. 135/95

Leave a Reply