Strength
3 Weighted Pull-Ups @ Max Load
*Build to a 3 RM
*RETEST – compare to 3/13/23
Nancy Prep
5 Sets:
400m run
10 Overhead squats @115/75lb (52.5/35kg)
–rest 60 sec after sets 1,2
–rest 90 sec after sets 3,4
Scaling:
– If runs take longer than 2:20 scale to 300m.
– Scale OHS weight to 95/65 (42.5/30kg) or 75/55 (35/25kg).
– If mobility is restricted scale OHS to Front Squat.
– Substitute a 500m Row for the Run as needed.