Monostructural / Weightlifting Conditioning, Mid-Long Duration
“Nancy” Benchmark, repeat
5 Rounds for Time:
400-Meter Run
15 Overhead Squats
Weightlifting Strength Test, Pre- Fatigued
Immediately after “Nancy”:
7 minutes to perform:
1-Rep Max Snatch Any Style.
After-Hour Accessory Exercise
Posterior Chain: Bent-over reverse dumbbell flies, 3 x 12.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 12 per arm.
