8 Oct 2024

A. 3 Sets:
30s Single Arm Plank Hold (right)
30s Single Arm Plank Hold (left)
30s Hollow Hold

B. Front Squat Prep ~ 5 Minutes
6 Power Cleans – hip extension
3 Front Squats above parallel – hips back
3 Front Squats above parallel – active shoulders
6 Front Squats – full range of motion
6 Front Squats – active shoulders, heels down

C. “That’s Not Nancy”
5 Rounds for Time:
400m Run
15 Front Squats (43/29)

Time Cap = 20 Minutes

D. Recovery
60s Couch Stretch (each side)

Score = “That’s Not Nancy” Time (RX or KG)