Monday/Funday

Norwalk, Battleground – Level 1

Weightlifting

Snatch (5×5 Squat Snatch – 70-75% )

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

3 Thrusters

3 Bar Facing Burpees

3 Pullups

Increase by 3 each round

Rx: 95/65

Scaled 65/35 or less. Scaled pullups

Endurance

Metcon (3 Rounds for time)

500m Row/.5 Mi Airdyne Rest 3:00

Repeat 3 x

Advanced Work

Metcon (12 Rounds for reps)

12 Min EMOM

5-15 GHD Situps

1-7 Strict HSPU

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