Warm Up: 5 Mins
200 M Run
10 Snatch Pulls
8 Power Snatch
6 Overhead Squats
Then
1:00 /side Samson Stretch

Mobility:
Perform mobility between strength sets

Strength: 12-15 Mins
Back Squat **90%  + 10 LBS**  of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 20 Min Cap
Monster Mash “Nancy Bell”
5 Rounds For Time
400 meter Run
6 Power Snatch
9 Overhead Squats

Todays Monster Mash is brought to you by Nancy and Isabel!
Play it smart and choose a weight that you think you could go unbroken on for at least the first two rounds.

Can sub Barbell Snatch and Overhead squats with Power Cleans and Front Squats or Alternating Single Arm DB Snatch and DB Over Head Sq or Goblet Squat

Metcon: 20 Min Cap
Monster Mash “Nancy Bell”
5 Rounds For Time
400 meter Run
6 Power Snatch 115/75
9 Overhead Squats 115/75

Todays Monster Mash is brought to you by Nancy and Isabel!
Play it smart and choose a weight that you think you could go unbroken on for at least the first two rounds.
Can sub Barbell Snatch and Overhead squats with Power Cleans and Front Squats or Alternating Single Arm DB Snatch and DB Over Head Sq or Goblet Squat

Elite Competition Class

Nancy
5 Rounds
400m Run
15 Overhead Squats 95/65

Gymnastic Stamina
On the 3:00 x 5 Rounds (15:00)
30 Double Unders and 30% Max Ring Muscle Ups
30 Double Unders and 30% of Max Strict Handstand Push Ups
Recovery Assault Bike in the time remaining

Performance Power Training