NOG Fest at Noon!   Be there for the Kids!

Kettlebell:

A.) Make up Lift

B.) 4 rounds

250 m Row

10 1 arm KB OHS (5L/5R)

80 Single Unders

Perform:

A) Back Squats

heavy 2 rep (no miss) Pause 1st rep for 3 sec.

or…..make up lift

B.) 4 rounds

250 m Row

5 Squat Snatch (135/95)

40 Double Unders

Compete:

A1) Snatch

1 rep at 80%

then…….work up to 1 heavy snatch Panda Pull

A2) Back Squats

heavy 2 rep (no miss)

Pause 1st rep for 3 sec.

B.) 4 rounds

250 m Row

5 Squat Snatch (165/115)

40 Double Unders