Warm Up:
400m run
Then
10 muscle snatch
10 snatch grip press
10 overhead squats
10 snatch balance
10 sots press
Strength:
Snatch
3 sets of 2 at 80%
work up to 80%
Metcon:
“Nancy”
5 rounds for time of:
400m run
15 overhead squats 95/65 lbs
Warm Up:
400m run
Then
10 muscle snatch
10 snatch grip press
10 overhead squats
10 snatch balance
10 sots press
Strength:
Snatch
3 sets of 2 at 80%
work up to 80%
Metcon:
“Nancy”
5 rounds for time of:
400m run
15 overhead squats 95/65 lbs
Shogun CrossFit 