Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Snatch (10 m: 1 Snatch Pull, 1 Hang Snatch, 1 Squat Snatch)

Glute-Ham Raises (4×10 )

Metcon

Metcon (Time)

3 rounds for time

10 Hang Power Cleans

400m RUn

Adv only: add 7 bar muscle ups after the cleans. If you can’t do bar muscle ups- dont substitute anything

Adv: 135/95

Rx: 95/65

Scaled 65/35

Endurance

Metcon (AMRAP – Reps)

Tabata Row Rest Tabata Double Unders

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 GHDs/6-12 Pistols

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