Monday/Funday

Battleground, Norwalk – Level 1

Weightlifting

Snatch Balance (Start at a weight and go up every Min for 10 min)

Front Squat (Work up to a heavy 5. Then -10% for 3×5 )

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP: 9 Thruster/9 Bar Facing Burpees/300m Run Rx: 95/65 Scaled 65/35 Every 100m run counts as 3 reps.

Endurance

Metcon (10 Rounds for time)

10x200m Rows. Rest 1:00 Between Rows

Advanced Work

Metcon (20 Rounds for reps)

20 Min EMOM: 1-5 MU 5-10 HSPU

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