WOD for Thursday, April 21, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch

Performance: 15 min to hit a heavy complex of 1 power snatch + 1 OHS

Fitness: 15 min work of 1 Power Clean + 3 Push-press + 5 Pendlay rows

Part 2 – Conditioning:

Performance: “Nancy”
5 RFT of –

• 400m Run
• 15 Overhead Squat (95/65lb)

Fitness: “Nancy’s sister”
5 RFT of –

• 400m run
• 15 FSQ at RPE 5