“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

3 rounds for quality of:

6 Half Kneeling Single Arm Shoulder Press, pick load

Overhead Squat Bottom Hold, 45/35 lbs, 20 secs

* Athletes have 8-10min. to complete this task, for quality.
Single arm DB/KB shoulder press – x6 reps each arm.
Establish the STABLE bottom position of the OHS to prepare for ‘Nancy’

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

“Nancy” is a classic benchmark workout
This simple 5-round couplet of running and overhead squats is intended to take between 11-20 minutes to complete
We’ll spend a lot of time today mobilizing and drilling the overhead squat, as that is the big sticking point of this workout

Choose a lighter weight that can ideally be completed unbroken on each set
Within the workout, there definitely shouldn’t be more than 1 break per round
For athletes who really struggle with overhead squats, there are a few options:
Go lighter to work on positioning and complete more reps (20-25)
Go lighter to work on positioning, complete the same number of reps, and look to run really fast
Complete front squats at a slight heavier weight (115/85)
The barbell starts on the ground in this workout
Athletes can squat snatch the first rep if they’d like to

See the “modifications” section for running

500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Trueform
30 Shuttle Runs [10 Meters]

15 Front Squats
20 Single Dumbbell Goblet Squats
30 Jumping Squats

The first goal of the workout is to work through unbroken overhead squats
Move at the maximum sustainable pace on the run that allows you to accomplish this each round
The more confident you are with overhead squats, the faster you can afford to run
If the overhead squats will present a big challenge, the run speed matters far less than big barbell sets
Keep in mind that your speed from rounds 1-5 should be very similar
Make a mental note of your times for each round, as it will help you evaluate your pacing for the next time this benchmark workout shows up
If you already have a logged score for this workout, you can use that score to gauge your intensity today:
For Example:
Your previous time was 12:30
This averages out to 2:30 per round
To improve your score, look to average under 2:30 per round