Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Clean and Jerk (5×3… 1 from ground/1 HHang/ 1 low Hang 70%)

Metcon

Metcon (Time)

First – 2 Rounds of the following

15 Snatches/30 Double Unders in 4 Min then at 4 Minutes

do 5 Rounds for time of 15 Snatches/30 Double Unders.

Score is total time including 4 minutes.

The first 2 rounds are for quality not speed.

Rx: 75/55

Scaled 45/35

3 to 1 Double Unders

Endurance

Metcon (5 Rounds for time)

5x500m Rows- Full Recovery

Advanced Work

Metcon (Time)

Accumulate 150 Feet of HS walks in a min of 10foot increments.

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