In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch

Performance: 15 min to hit a heavy complex of 1 power snatch + 1 OHS

Fitness: 15 min work of 1 Power Clean + 3 Push-press + 5 Pendlay rows

Part 2 – Conditioning:

Performance: “Nancy”
5 RFT of –

  • 400m Run
  • 15 Overhead Squat (95/65lb)

Fitness: “Nancy’s sister”
5 RFT of –

  • 400m run
  • 15 FSQ at RPE 5    
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