WARM UP
800 meter caterpillar run
:30 oh squat hold
10 sots press behind neck
:30 front squat hold
10 sots press from front rack
SKILL
Double under technique
10:00 practice
WORKOUT OF THE DAY
“Nasty Nancy”
5 rounds for time:
400 meter run
15 overhead squats
RX: (75/55) (95/65) (115/75) (135/95) (155/105)
55+: (45/35) (65/45) (75/55) (95/65) (115/75)
Lv2: (95/65) (115/75) (135/95) (155/105) (185/125)
*20:00 time cap. Bars must be taken from the floor.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by DB front squat”
Perform 1 repetition in minute 1, 2 reps in minute 2, and 3 reps in minute 3. Continue adding reps until failure to complete.