Every 90 seconds, for 12 minutes (8 sets) of:
Power Snatch + 2 Overhead Squats*
*Pause at the bottom of each squat for 2 seconds
5 Rounds For Time of:
15 Overhead Squats 95/65
To Be Announced…
We are going slightly longer for each set of the EMOM today simply to allow for enough time with the pause at the bottom of each squat. We are sticking with our standard eight rounds so plan your jumps accordingly and have your weights ready to go. Most of your Overhead Squats are much higher than your Power Snatch so you may not feel too stressed for the Squats, but this will teach you to get into Overhead Squatting positioning quickly from the Power Snatch and get you ready for the lighter Overhead Squats in the MetCon.
Today’s WOD is the benchmark “Nancy.” Nancy Huff is also Brennan’s mom in Step Brothers so it is very fitting that we test our Overhead Squats with this benchmark. The OHS is lighter so go for bigger sets, or even unbroken if you can. A lot of the time this WOD is determined by how you pace your runs: you want to go fast enough to not waste any time and have a bunch of energy for your squats, but you don’t want to go too fast and have to stare at the bar to get your heart rate down and control of your legs back. The weight is lighter so use that Power Snatch, or even Full Snatch, to initiate the Overhead Squat.