Vanessa T. working up to her 1RM Back Squat last week.


5 rds of:
6-8 Push Press
3-5 Weighted Ring Pull-ups
rest 2min b/w rds


3 rds of:
1min Shuttle Run 20m
1min Rope Climbs 15′
1min Push-ups
1min rest

Wilmington Weightlifting Club
3 position clean (Power, below knee, Floor): 70% x 5
Snatch Balance: work up to a heavy triple
Snatch Pulls: 110% x 3 x 4

4 rounds…
5 chin ups
10 KB swings
Sprint 400m