Wednesday

Battleground, Norwalk – Level 1

Weightlifting

Snatch Progression: 5xSnatch balance.

5xHH Squat Snatch 5x LH Squat Snatch

Hang Snatch (Every min for 10 min. 1 HH/1LH Squat Snatch)

Gymnastics

Metcon

Metcon (Time)

3 round for time

30 Box Jumps/30 Wall Balls/400m Run

24/20 Box 20/14 Wall Ball to the 10/9

Scaled: Step ups allowed 14/10 to the 10/8

Endurance

Metcon (2 Rounds for time)

1k run Rest 3:00 1k Run

Advanced Work

Metcon (AMRAP – Rounds)

Every 2 min for 20 min. Strict MU. Try to stick to a number.

Leave a Reply