Warm Up
2 rounds
5 yoga push ups
10 PVC Cuban press
5/side DB high pulls
5/side DB strict press

Mobility Primer
3 sets
A. 8 x banded face pull Y press- during the first portion of the movement make sure your forearms get to vertical and then press to your snatch/overhead squat grip

B. 10 x PVC lift offs- go as narrow as possible with hands while still lifting arm up until it is in line with the ears. The more narrow the grip, the harder the exercise.


C. 5 x each side squat Ys. With light plates, sit in a deep squat, and raise each arm one at a time into the Y position.


Running warm up
Skips A, B, C

4 x 25m pick ups


WOD
"Nancy"
5 Rounds for time
400m run
15 OHS 95/65