Overhead Squat

– Build up to an 3 RM in 4-5 sets

*Compare to 6/28/12

then…

“Nancy”

5 rounds for time of:

– 400m run
– 15 overhead squats (95/65)

*Compare to 4/5/12

Deadlift

2-2-2-2-2 (working on speed past the knee)

then…

Run 400m
42 KB Swings (53/35)
21 Weighted Sit-ups (25/10)
Run 400m
30 KB Swings
15 Weighted Sit-ups
Run 400m
18 KB Swings
9 Weighted Sit-ups

Build up to a 1RM Press in 10 minutes

then…

Alternating Tabata of:

– Shoulder to Overhead (75/55)

– Jumping Lunges

*To score, add lowest rep count for each movement together.

7×1 1 Power Snatch + 1 Hang Squat Snatch

then…

For time:

5 Power Snatch 115/75#
10 Burpee Over the Box Jumps 20″
15 C2B Pull-Ups
10 Power Snatch
15 Burpee Over the Box Jumps 20″
20 C2B Pull-Ups
15 Power Snatch
20 Burpee Over the Box Jumps 20″
25 C2B Pull-Ups

7×1 of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press –  rest 60-90 seconds

then…

3 rounds for time:

– 30 ballslams

– 60 double unders

– 400 m run

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

then…

Alternating Tabata of:

– Ring Dips
– Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position. Score by taking the lowest rep count for each movement then add them together.