-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