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.
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