Let Shaina McGinnis inspire you for OHS in "Nancy"!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 10 minutes deliberate practice of the 8 positions of the power snatch. If you’re not cleared for the power snatch, power clean instead.

2. Warm up for EMOM

3. EMOM 10

Power snatch x 2.

4. "Nancy"

Five rounds for time of:

  • Run 400m
  • 15 overhead squats 95/65

LIII: as rx'd w/ 15 minute cut off

LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock

LI: three rounds not for time of run 400m, 10 OHS or front squats

Have fun!