## Battleground, Norwalk – Level 1

### Warm-up

### Weightlifting

### Snatch (Work up to something heavy. -10% for max reps )

### Back Squat (8×3 every min )

### Metcon

### Metcon (Time)

3 rounds for time:

Run 300m/15 Russian KB Swings/10 Burpees

Adv: Greater than 32kg/24kg

Rx: 32kg/24kg

Scaled: 24/16kg

### Endurance

### Metcon (15 Rounds for time)

15x100m Sprints- Full Recovery between each run.

### Advanced Work

*Pull Ups
Level 1: 2x Max Sets of pullups/ or ring rows: 3 Min Rest Between Sets
Level 2: 2x Max Sets of Butterfly Pull ups -only good sets with a min number count… i.e 10 good ones. Goal is 30-50 Butterfly
Level 3: 2x Max sets of muscle ups. If you get less than 3 each set then: Goal is 10-15 MU. If you can’t do that many in a row continue with 2-3 min rest between sets
HSPU:
Level 1: 2x Max Sets of HSPU to an abmat 3 Min Rest between sets
Level 2: 2x Max Sets to the floor kipping
Level 3: 1x max strict followed by a set of max kipping rest 3min and repeat
Pistol Work
Level 1: 2x Max Set of Sit and Stands
Level 2: 2x Max Sets No Alternating
Level 3: 2x Max Sets with Weight – no alternating
Double Under
Level 1 : Practice
Level 2: Get 100 Double Unders in even sets.. 10s, 20s, 25s, with min numbers for each
Level 3: Get 250 DU in min big sets… 30s, 50s, etc.*