Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark)

“Nancy”
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

After

Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before

Check 50% of 1RM OHS, get PVC/empty bar for warm up; check 5-02-14 notes (last Nancy)