Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Split Jerk (1 Push Jerk/1 Split Jerk 10 Min EMOM- Go up each )

Pull-ups (Work on pull up skill work)

Metcon

Metcon (Time)

1 Rd of DT. 12 Deadlifts/9 Hang Power Cleans/6 Shoulder to Overhead Run 400m: 5 rounds for time. Rx: 155/105 Scaled 95/65

Endurance

Metcon (3 Rounds for time)

1k Row Rest 4:00 1k Row Rest 4:00 1k Row

Endurance

Metcon (Time)

Complete 50 HSPU AFAP

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