1)
Every :30 for 6 minutes
1 Power Snatch + 1 Overhead Squat
Choose weight and stick with it through all sets
135#

2)
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

15:10

5 Rft of
400m run
15 OHS 95#

WoD1
5 RFT:
400m Forwards Run
400m Backwards Run

Time: 26 mins

WoD2
3 Rds
30s Hollowbody Hold
15 Top Crunch
30s Superman Hold

Buy-in: 800m run

3RFT

20 Toes to Bar
20 Burpees
20 Walking Lunges

10/9/8/7/6/5/4/3/2/1 rep rounds for time:

Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW

(Done at 90 % of body weight)

Strength:
Power clean complex AHAP
175

Metcon:
10 min AMRAP
10 push-ups
12 kb one-arm snatches
15 evil wheels

Run 1 mile
2:00 rest

Run 800
1:30 rest

Run 400
30 second rest

Run 200

Metcon:

5 Rnds: 5 Hang Cleans (200lbs), 30 DUs, 5 DL (315lbs), 30 DUs

Time - 20:59

Power Clean 1 RM

For time 4 rds

12 Power snatch 35/25kg
15 TTB
Run 400m