In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power snatch – work to 25% above WOD weight for a single
Fitness: Power Snatch – work up with triples

During this time athletes should also be warming up the overhead squat or Front Squat to determine WOD weight.

Part 2 – Conditioning:

Performance: “Nancy” – 5 rounds for time of –

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

Is this a benchmark? Yes

Fitness: “Nancy’s sister” – rounds for time of –

  • 400m run
  • 15 Front Squat (RPE 5)

Is this a benchmark? Yes

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