WARM-UP

1 ROUND

200m Run

10 Sumo Stance Good Morning

10 Air Squat

10 PVC Pass Through

200m Run

Into…

2 ROUNDS

5 Snatch Grip Deadlift

10 PVC Scarecrow Snatch

10 Behind the Neck PVC Press

10 PVC OH Squat

STRENGTH (ALL) — 3-3-3 Snatch

Snatch for load:

#1: 3 reps

“NANCY (PERFORMANCE)”

5 ROUNDS FOR TIME

400m Run

15 Overhead Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

“NANCY (FITNESS)”

5 ROUNDS FOR TIME

400m Run

15 Front Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-