Monday 6/29/2015

Battleground, Norwalk – Level 1

Weightlifting

Superset with 4×10 hip extension

And 4×4 high box jumps

High-Hang Snatch (3×2 60%)

Hang Snatch (3×2 65%)

Snatch (3×2 at 70%)

Metcon

Metcon (AMRAP – Reps)

10 min Amrap

25 Russian KB swings

15 Pullups

400m run

Beginner 16/12 kg jumping Pull-ups

Intermediate 24/16kg

Advanced 32/24kg

Every 100m counts as 10 reps

Endurance

Metcon (10 Rounds for time)

100m run with a 50m turnaround rest 1:00. 10x through

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