Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Deadlift (1×5 at 35/45/55)

Deadlift (1×5 at 60,65)

Deadlift (1×5 or more 75-78)

Glute-Ham Raises (4×8)

Metcon

Metcon (Time)

12-9-6 Hang Snatches/ Box Jump Overs then 6-9-12 of Hang Cleans/Box Jump overs

Adv: 135/95 and 24/20. Rx: 95/65 Scaled 65/45

Endurance

Metcon (AMRAP – Reps)

:30 Max Burpees :30 Rest. Go for 15;00

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 GHDs

3-10 Muscle ups

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