-Warm Up-
1 round:
400m run
5 Cuban presses
5 snatch balance (Barbell/PVC)
5 high pulls (each side)
:20 table top
Then:
5 high Hang jumps
5 high Hang high pulls
5 high Hang power Snatch + OHS
5 low hang jumps
5 low hang high pulls
5 low hang power snatch + OHS
5 mid shin jumps
5 mid shin high
5 mid shin power snatch+ OHS
-Strength-
Every 1:30 for 7 sets
4 TNG power Snatches
-WOD-
20 minute cap
“Nancy”
5 RFT
400M run
15 OHS
