Monostructural / Weightlifting Conditioning, Mid-Long Duration

“Nancy” Benchmark, repeat
5 Rounds for Time:
400-Meter Run
15 Overhead Squats

Weightlifting Strength Test, Pre- Fatigued

Immediately after “Nancy”:
7 minutes to perform:
1-Rep Max Snatch Any Style.

After-Hour Accessory Exercise

Posterior Chain: Bent-over reverse dumbbell flies, 3 x 12.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 12 per arm.