Workout for 6/8/2017

Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark)

 5 rounds for time:
 400-meter run
 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
 Any style.

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)