WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (overhead / thoracic / squat hip and ankle openers)
Review: WOD A complex and warm-up with dowel and empty barbell

WOD A
15 mins to build to a heavy but quality set of:
1 snatch grip push press, 1 snatch balance, 1 overhead squat
– Start with 2 sets of: 3+3+3, then 2 sets of: 2+2+2 of the complex, then build to a heavy set of 1+1+1
– Bars may come from the rack)
SNATCH GRIP PP, SNATCH BALANCE, OH SQUAT
1 Snatch grip push press, 1 Snatch balance, 1 Overhead squat

WOD B
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats 95/65lb

(If you struggle to hold the bar in a safe position for the OHS then scale to a front squat to keep some weight on the bar and intensity high)

ACCESSORY
Cool down / Roll / Stretch / Mobilize and/or
Crossover symmetry “Recovery” or “Iron Scap”

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