Saturday August 3

2 x 5 Pause Squats, 5 PVC Dislocates, 10 OHS-to-Sotts Press, 10 Spider Lunge, 5 Scap Retraction Push-Ups, 5 Push-Ups

Basics

Prep
4 x 2 Hang Hi-Pull + 2 Hang Power Snatch
Work Sets
6 x 3 Hang Snatch

Int/Adv

Prep
2 x 2 Drag to Hi-Pull + 2 Hang Power Snatch
Work Sets
6 x 3 Hang Snatch

Met-Con – Nancy Draw
complete on of the following versions of “Nancy” for time:
– “Nancy“: 5 x 400m Run + 15 OHS (95/65)
– “Fat Nancy“: 5 x 400m Run + 15 OHS (115/85)
– “Skinny Nancy“: 5 x 400m Run + 15 OHS (75/45)