FITNESS
 
PERFORMANCE
 
COMPETITION
Lift
15min 
5 x 2 Hang Power Snatch

5×2 OH Squat

EMOM 6
1 Hang Power Snatch + 1 OH Squat

  In 12 Mins:
Establish as heavy as possible, Squat SnatchRest 3 Min

EMOM 6
2 Squat Snatch @ 85% of today’s lift

 
WOD
30min
“Nancy” Scaled 2

5 rounds for time of:
400-meter run
Goblet squats, 15 reps

  “Nancy” Scaled 1

5 rounds for time of:
400-meter run
overhead squats, 15 reps

  “Nancy” RX

5 rounds for time of:
400-meter run
95/65-lb Overhead Squat, 15 reps

Scaled 1: Pick a weight that is challenging, not to light, not to heavy. The More you can do Unbroken the better

Scaled 2: Use a KB or Dumbell, pick a weight that is Challenging. Only choose this option if you do not have an overhead squat with the barbell.

Average Time to finish is between 15 – 20 Minutes for RX. We will have a time cap of 25 minutes.

The “Girl” workouts are considered “Benchmark” workouts. A test of your fitness. They are measurable and can be repeated. As you improve your fitness these Benchmarks improve.

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