WARMUP/MOBILITY
(15-20 mins)
Dynamic hip openers, down dog, thoracic rotations
Band dislocates and circles
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Overhead Squat warmup with empty bar or PVC:
5 reps per exercise, rest 10 secs between
1) 3 secs down, up fast
2) 3 secs down, 3 secs pause, up fast
3) 1 & 1/14 reps
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Review Snatch
WOD A
In 10 mins:
Build to a moderate-heavy Snatch + 2-3 Overhead Squats
*The goal here is practice & prep for the workout, it isn’t to max out. Work on being comfortable full snatches into overhead squats for “Nancy”
WOD B
Nancy
5 Rounds for time:
400 Meter Run
15 Overhead Squats 95/65lb
