Monday 5/12/2014

Battleground, Norwalk – Level 1

Warm-up

Front Squat Warm up (No Measure)

10×10 Hardstyle Plank
5×3-5 load jumps
3×5-10 Glute Ham Raises

Weightlifting

Front Squat (1×5 at 55, 1×5 at 62.5, 3×10 at 68% with a :90 bre)

Metcon

Metcon (Time)

5 Rds for time 5 Power Snatches/30 Double unders
Beginner 75 and 45 and 150 Singles
Intermediate 115 and 75
Advanced 155 and 105

Metcon (Time)

Run 400m x4
Rest 3:00 Between Runs

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