Battleground, Norwalk – Level 1

HAPPY NEW YEAR! I am excited about what this year will bring in gains for all of us. We kick off our new strength cycle this week. Olympic lifting for all!


Warm up shoulders and hips well.

Use your snatch weight from last week to base your percentage.

Snatch (5×3 at 70% 1 high hang, 1 low hang, 1 ground)

Metcon (5 Rounds for time)

5 rounds

10 OHS 10 Bar Facing Burpees

Rest 1:00

Adv: 135/95

Rx: 95/65

Sc: 65/35 or less


Metcon (10 Rounds for time)

10x100m Rows

Focus on your start – see how many pulls it takes to get 100m Without slowing down.


Work on transition work for mu if you can’t do mu. If you can do mu- do a max set with perfect form(don’t go to absolute failure) You must rest in the top position for 5 seconds in between each muscle up. Don’t do more than 3 total sets.

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