Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Friday Weightlifting Every 2:00 minutes, 8 Sets 1 Clean and Jerk, starting @70% and building to a Heavy for the Day Conditioning “Grettel” 10 Rounds
Thursday Part 1: Gymnastics Skills Handstand Walk Drills / Progressions Rope Climbs Part 2: The Overlook 10 Rounds for Time: 1 Rope Climb 15ft 15ft
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