Level 1

Overhead Squat  5 X 3


" Helen "

400m Run

21 KB Swings  53#/35#

12 Pull Ups

3 times.

Post load and time.

Level II

Snatch Grip Push Press  3 X 3

Overhead Squat  3 X 3


" Isabel "

30 Snatch  135#/93#

Post loads and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Warm up properly prior to any max load lift attempts.  L1 starts with 5 sets of 3 reps of overhead squats.  Use your log to find what you used last time on this movement and try to get 5 to 10 pounds more on the bar this time.  We'll close the month out with a benchmark workout. Helen is up for you to get a new PR on the board. LII work on getting a heavier load over your head in a back rack and snatch grip push press.  Follow this up with a mid- heavy overhead squat. This should be a great warm up for the benchmark workout of Isabel. 30 reps of a snatch for time.  It can be done using a power snatch, that's acceptable.  Get yourself on the board.