Dynamic Effort Upper
Strength
Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat)
Strength
Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat)
WOD
“Rowing Nancy”
5 Rounds
250m Row
15 OHS (95,65)
250m Row
15 OHS (95,65)
**20min time cap
Special Strength
6×3 Klokov Press @ 70% 1RM
Special Strength
50 banded pull downs
Abs/Core
5 Rounds
:30sec Plank Hold
:15sec Superman Hold
:15sec Rest
:30sec Plank Hold
:15sec Superman Hold
:15sec Rest
Finisher/Recovery
100 banded overhead pull aparts