Nancy
Warm Up
General
2 Rounds
200m Run
10 Squats
10 PVC Shoulder pass through
Mobility
Hip and Lat
Snatch Pull Prep
Tempo Snatch Deadlift
Tempo Snatch Deadlift into high pull
Snatch High pull
Strength
Snatch High Pull
2 x 3 @87%
3 x 2 @90%+
Rest 2-3 minutes between sets
TC:12 min
Score: Weight
Scaling Options
Beginner
5×2 @ weight across
Workout
Nancy
5 Rounds
400m Run
15 Overhead Squats 42.5/30Kg
Scaling Options
5 Rounds
400m Run
15 Overhead Squats 30/25 Kg
Fit
5 Rounds
200-400m Run
15 Overhead Squats @ Light
RX+
Naughty Nancy, CF Games WOD 2013
4 rounds
Run 600 meters
25 Overhead squats 60/40 KG
Time Cap: 20 minutes
Score: Time
Accessories
Bird dog + row
3 x 10/side
Rest 30-45 seconds between sets
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