Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Deadlift (1×5 at 35,45,55, 65-70)

Deadlift (1×3 at 75-80)

Deadlift (1×1 or more at85-90)

Glute-Ham Raises (4×6 )

Metcon

Metcon (AMRAP – Reps)

10 min amrap

2 hang power snatches/2 bar facing burpees

Increase by 2 each round

Adv. 135/95

Rx 95/65

Scaled 45/35

Endurance

Metcon (AMRAP – Reps)

Tabata Row Calories rest Tabata double under

Advanced Work

Metcon (10 Rounds for reps)

10 min emom 5-15 pistols and 1-3 rope climbs

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