Warm Up- 3 RDS: 10m Inchworms, 10m Broad Jump, 10 Hang Muscle Snatches
A. Mobility- Lacrosse Balls (upper back -traps focus) aiming to increase range of motion of the shoulder to improve overhead position.
B. Strength: EMOM 10 Minutes – 5 Power Snatches (touch and go) @65%1RM (Fitness Scale: Choose weight you can hit with perfect technique- even if its just the bar)
C. Benchmark WOD – Nancy
5 Rounds for time
400m Run
15 Overhead Squats (45/30kg)
Fitness WOD
3 Rounds for time (same WOD)
*Scale to front squats if Overhead position is not strong enough*
Cooldown: Barbell Keg Stretch 3 Minutes
