Strength/Skill

EVERY 2:00 FOR 4 SETS

1 Power Snatch + 2 OHS + 1 Squat Snatch


*Keep loading light to moderate. This is practice. Each complex should be done unbroken.


Workout

"NANCY"

5 ROUNDS FOR TIME

400m Run

15 OHS (95/65)|(65/45)


Capacity Work  

5 ROUNDS FOR TIME

400m Run

15 Goblet Squats  

 

20:00 Hard Cap

 

Homework

 CONDITIONING

1. 10 SETS

1:00 Hard Pedal (65-75 RPMS) 

1:00 EZ Pedal (30-40 RPMs)*



STRENGTH

1. 8 SETS

Deadlift x 2 @ 85%


-Rest 3:00 b/t sets-



2. 3 SETS

15 Power Cleans @ 85% of 1RM


-Rest 5:00 b/t sets-

Comment

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