Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark)
5 rounds for time:
15 overhead squats
SC=light OHS (<50% 1RM if known), RX=95/65, RX+= 115/75
Weightlifting Strength Test, PreFatigued
Immediately after “Nancy”:
7 minutes to perform:
1-rep max snatch
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Rack pulls w/ heavy bar, 4 x 5 heavy
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 50% of 1RM OHS, get PVC/empty bar for warm up; check 5-02-14 notes (last Nancy)