Back Squat, Thrusters, and a Run
Back Squat – 3 rep max
THEN
40 Thrusters 110/75#
Run 400 meters
Run
Run, Double-unders, Wall Balls, Burpees, Clean and Jerk
6:00 to finish as much as possible:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
Rest 3:00
9:00 to finish as much as possible:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
Rest 4:00
Complete:
600 meter run
50 Double-unders
40 Wall Balls 20/14#
30 Burpees
20 Clean and Jerks 135/95#
Snatch, Nancy
Snatch skill work – working up to about 85% of your 1 rep max
THEN
“Nancy”
5 rounds, for time, of:
Run 400 meters
15 Overhead Squats 95/65#
Bench Press, Pull-ups, Sit-ups, Run
100 Bench Press 115/75#
Run 1 mile
Rest 5:00
100 Pull-ups
Run 1 mile
Rest 5:00
100 Sit-ups
Run 1 mile