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
