Wednesday 2/8/2017

Norwalk, Battleground – Level 1

Weightlifting

Squat Clean (Work up to a quality heavy)

Squat Clean (-10% for 3 reps)

Squat Clean (-10% for 5 Reps)

Power Clean (1×12-15. Use the same weight as last week)

Metcon

Metcon (Time)

1 Mile Airdyne

70 Double Unders

50 Dumbbell Snatches

30 Toes to Bar

10 Muscle ups/20 Ring Dips

70/45# Rx

Scaled: 3:1 Singles 45/25#

Endurance

Metcon (8 Rounds for distance)

Run 2:00 Walk 2:00 For 8 rounds

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