Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Squat Clean (10 Min to work up to a quality heavy)

Squat Clean (-10% for 3 Reps)

Squat Clean (-10% for 5 reps- 2 min to get this lift)

Power Clean (1×10 at 50-60% Touch n go)

Metcon

Metcon (Time)

5 rounds for time

10 Push Press(sto) 135/95

50 Double Unders

Rx: 10/30 DU 95/65

Scaled: 3 to 1 and 65/35

Endurance

Metcon (8 Rounds for distance)

8 x2:00 Rows

2:00 rest Between rounds

Advanced Work

Metcon (Time)

5 rounds of 10 Dumbell Snatches 70/45 and 1 rope clime

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