Strength
3 Weighted Pull-Ups @ Max Load
*Build to a 3RM in 4-5 sets
“Nancy”
5 rounds for time:
400m run
15 OHS (95/65)
Cap= 18 min
*95/65 = 42.5/30kg
Scaling:
– If the runs take longer than 2:30 at the start scale to 250m.
– Scale barbell to 75/55.
– Substitute 500m Row for the Run as needed.