Strength
High hang snatch + Overhead squat
Heavy double
Workout
“Nancy”
5 RFT
400m run
15 Overhead squats – 95/65
**Wrapping up the work week with out Olympic lifting day. This week were focused on the snatch, prioritizing catching the weight at the bottom of a squat while starting from the ‘high hang’ position. During the Burgener warm up you might hear your coach refer to this position as your ‘pockets’. As ladies know full well, we get cheated out of pockets in our clothes or they aren’t deep enough. So keep that in mind on your dip – you don’t have to go deep.
And building on the seated start box jumps from Tuesday and the high box jumps from Thursday, you’re going to have to rely on that explosive power from the hips to get the bar up so you can get under it. There’s no extra dip or sliding the bar down to your knees — shallow dip and JUMP.