Wednesday

Norwalk, Battleground – Level 1

Weightlifting

Squat Clean (Work up to a heavy)

Clean (-10% for 3. Plus 2 squats on last set)

Clean (-10% for 5 Plus 2 reps at the end )

Power Clean (1×15 Touch n go)

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

50 Dumbbell Snatches 70/45

50 Calorie Row

50 Toes to Bar (Strict legs to 90)

50 Wall Balls 30/20 to the 10

Max Muscle ups

Rx: 45/25 20/14 Max Ring Dips

Endurance

Metcon (Distance)

:30 Run. :30 Jog – Go for 30:00

Advanced Work

Metcon (AMRAP – Reps)

:40 Max Pistols. Rest :20. :40 Max Double Unders Rest :20

Repeat 4x

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