Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Clean Complex (8 sets increasing weight )

Clean pull then power clean then squat clean

Front Squat (3 sets of 6 at 70-80% )

Metcon

Metcon (AMRAP – Reps)

3 Thrusters/3 Bar Facing Burpees

Rest 1:00

6 Thrusters/6 Bar Facing Burpees

Rest 1:00

9 Thrusters/9 Bar Facing Burpees

Rest 1:00

12 Thrusters/12 Bar facing burpees

Go as long as you can do the thrusters unbroken and the burpees without taking a break. If you take a break. You are done. These intervals are meant to be AFAP then rest. You can not rest the bar on your shoulders during the thrusters. Rx: 95/65 Scaled 65/45

Endurance

Metcon (3 Rounds for time)

3x1k Rows with Full Recovery between each row,

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