Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Squat Clean (Work up to something heavy)

Squat Clean (-10% for 3 reps)

Squat Clean (-10% for 5 Reps)

Power Clean (1×10 at 50-60%)

Metcon

Metcon (Time)

9 Hang Power Cleans/18 Pullups

7 Hang Power Cleans/14 Pullups

5 Hang Power Cleans/10 Pullups

7 Hang Power Cleans/14 Pullups

9 Hang Power Cleans/18 Pullups.

Rx: 135/95

Scaled: 95/65

Endurance

Metcon (6 Rounds for distance)

1:15 Row Rest 1:00 for 6 intervals

Advanced Work

Metcon (Time)

10-1 HSPU and GHD Situps

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