Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Snatch Progression: 5xSnatch Grip Deadlift. 5xLow hang Jump Shrug. 5x low hang pull. 5 xLow hang Muscle Snatch. 5xlow hang power snatch. 2x5xSnatch balance. 2×5 OHS 2×5 High Hang Squat Snatch. 2×5 Low Hang Squat Snatch 2×5 Below the knee Squat Snatch

Gymnastics

Pull-ups (Skill work )

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

10 DUMBBELL SNATCHES ALTERNATING

10 LUNGE STEPS EACH LEG IN PLACE HOLDING WEIGHT OVERHEAD (SINGLE ARM)

SCALED: HOLD WEIGHT AT SHOULDERS

RX: 50/35

SCALED: 35/25 OR LESS

Endurance

Metcon (AMRAP – Reps)

:30 BURPEES

REST :30

GO FOR 15:00

Advanced Work

Metcon (5 Rounds for reps)

10 MIN EMOM – EVERY 2 MIN 2 ROPE CLIMB – 1-5 BAR MUSCLE UPS

Leave a Reply