“Nancy”
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Competitors:
Oly:
Work up to heavy 3 Hang Snatch
-then-
Every 3:00 for 12:00
3 Hang Snatch @ 90% From the above
Metcon:
“Nancy”
Gymnastics:
Strict Ring Muscle Up Day 2
2 Set
10-30s False Grip Hang
3 Sets:
4 Slow False Grip Ring Pull-ups
1:00 Rest
4 Sets:
5 Ring Dips (5-10s Top Hold)
1:00 Rest
4 Sets:
3 Slow Toenail Transitions
-or-
1 Strict Muscle-ups
1:00 Rest