200m Run + 5xHP Snatch + 5xOHS + 5xBTN Push Press
1/2 Gasser + 5xOHS
(A) Nancy" (30min Cap)
15 x OHS: 43/30
NOTE: This is a classic benchmark! If limited in the OHS position, Front Squats may be performed.
General Warm Up
Goodmornings: 2 sets 8-10
Stiff legged Deadlift: 2 sets 8-10
(B) Deadlift: 5@40% - 5@50% - 5@60%
Warm-up as needed. Rest 90-120 seconds between sets.
OPTIONAL AFTER CLASS
(C) Single Leg/One Arm KB Deadlift (Hold KB in opposite hand to foot on floor)
3x8 each leg