Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (Start at a reasonable weight and go up every min. )

Pause at the knee for the first 5 min and then pause at the hip on the second 5 min.

Metcon

Metcon (Time)

50 DUMBBELL SNATCHES/40 BOX JUMP OVERS/30 WALL BALLS/ 20 HSPU/10 MUSCLE UPS

Adv: 70/59 30/24 30#/20# to the 10

Rx: 50/35 24/20 20/14 to the 10/9 Ring Dips

Scaled 35/25 Step ups allowed 14/10 to the 10/8 Push ups and modified dips

Endurance

Metcon (16 Rounds for reps)

tamara Double Under x 2

Advanced Work

Metcon (10 Rounds for reps)

Every 2 min for 20 min- Do 1-3 Rope Climb

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