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.