"Nancy"
5rds For Time
400m Run
15 Overhead Squats (95/65)
4rds NFT :30 Hollow Hold/ :30 L-Sit Hold 12 Bent Over Row, adding
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See AllEvery 3 minutes, for 15 minutes (6 sets): 3-Position Clean (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) *Stay at the same weigh
540
20min AMRAP 400m Run (500m Row) 10 Deadlifts (225/155) 15 Push Ups 20 Goblet Squats (70/53) 10-15min Mobility Finisher
730
3rds NFT 8-10 Strict Chest to Bar Pull-Ups :30-:40sec Hollow Hold 14min Partner AMRAP 500m Row 18 Pull-Ups (While one person is working other person is in a Deadhang) 14 Hang Power Snatches (95/65) *S
750
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