We are the fire

Skill: Snatch/OHS 

Strength: 10-min EMOM 

1 Snatch at 85% 

Encourage the mindset of no misses 

Metcon: Nancy– 5 Rounds with a 16-min Time Cap 

400m Run 

15 OHS 

L1: 155/105, “Heavy Nancy”

L2: 95/65, “Normal Nancy”

L3: 75/55, 4 Rounds, 300m Run 

L4: Goblet Squats, 4 Rounds, 200m