Friday - WOD 72 - don't let nancy down

Here is a little prep for iur upcoming comp

Warm up
Empty bar warm up
Shoulder mobility

Strength
3-3-1-1-1
Snatch balance
Looking for your heaviest single lift

WOD
18-15-12
OH squat 135/95, scaled 105/75
400 meter run after each set
*5 burpee penalty each time the bar is brought down or dropped