Strength
High hang clean + Front squat + Jerk
Heavy 2 of the complex
Workout
4 RFT
20 Lateral hops
15 Hang power clean – 115/75
10 S2OH – 115/75
*The strength might look a little familiar as we did a snatch version of it last week – high hang snatch + overhead squat on Friday before “Nancy”. Short dip, so you don’t have a lot of hip extension to use, which means you need to make the most of it and be very aggressive in pulling yourself under the bar. Keep the front squat and jerk separate, so pause a good second before each. Heavy 2 doesn’t mean you need to touch-and-go after the jerk, but only rest long enough to regrip the bar.
Workout to follow has you moving at a good clip going right from jumps to hang power cleans. No squatting here, but get a good jump going to get the bar moving from the hang position vs curling it 15 times.