WOD

AMRAP in 20 Minutes

200M Run
10 Overhead squats 95/65 lb

Workout notes

This is not your normal “Nancy”! In this version we’re suggesting possibly increasing the total volume of overhead squats versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you have the OHS completed in 1-2 sets you will spend a lot of time running so push the pace and get back to the barbell quickly!  Spend some time figuring out what load to work with during the workout.  You may squat snatch the first rep but power snatch is fine too if it helps you get setup and into a good position in the bottom of your squat.  Use a weight that allows you to move in a mechanically appropriate way rather than move more weight poorly!  If the OHS isn’t happening today scale to a front squat but work on that mobility.