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
Extra Credit
5 Rounds
:30sec Plank Hold
:15sec Superman Hold
:15sec Rest
:30sec Plank Hold
:15sec Superman Hold
:15sec Rest