Strength/Skill/Technique
Snatch pull + Hang power snatch + Overhead squat
1-1-1-1-1-1
Workout
“Nancy”
5 RFT
400m Run
15 Overhead squats (95/65)
Compare to 3/18/2017
**The Strength work should look familiar, or if it doesn’t I’ll remind you that we did this back on 10/20, and it’s a great way to not only work on parts of the snatch, but to prepare for the workout. I would really like to stress hone in your technique before you increase the weight. If that means stay with an empty barbell for every barbell, then go right ahead. I bet you really start to understand what the snatch pull is supposed to feel like and when you start to transition to the 3rd pull. Sure, writing the reps with – – instead of x means that the weight increases with each round, but that doesn’t mean you *have* to increase the weight every round. I’d rather see snappy technique than a heavy single of the complex. Show me excellent technique before strength.
As for “Nancy”, like most of the girl WODs, here we are repeating it 8 months later. If this is your first time doing it, expect to see it come up again late summer/early fall. This looks simple – a couplet of running and weightlifting. But those overhead squats are challenged when your heart is beating out of your chest when you get in from that run and try to control it and your breathing with weight overhead. With that said, here’s my one an only tip for you – BREATHE.