Wednesday

Battleground, Norwalk – Level 1

Don’t forget that we have 2 seminars this week. On Thursday- Dan Johnson will finish up with 10-12 mobility movements at 6:00pm at Norwalk. Then on Sat at 9:00 we have Dr. Evan Kahn coming from Elite Performance Chiropractic.

Weightlifting

Clean and Jerk (12×2 Clean and Jerk 50-60% )

Metcon

Metcon (Time)

50 Deadlifts
40 HR Pushups
30 Hang Power Cleans
20 Pullups
10 Front Squats
Beginner 75/30 .. Scale as needed
RX 95/65
Advanced: 135/95

Endurance

Metcon (10 Rounds for time)

10x200m Runs 3:1 Rest

Advanced Work

Metcon (No Measure)

Skill work on pistols.
Play with some weighted pistols but don’t fatigue.

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