Workout of the Day

Cleaning Nancy

Written By Ben  |  Weightlifting 

5 Rounds
400m Run
15 Hang Power Cleans @135/95

WODprep Strategy Top Tips:

Today’s workout is a variation on “The Girls” Benchmark workout “Nancy”. I’ve swapped out the OHS for Hang Power Cleans to allow you to work on your shoulder mobility and quick barbell cycling whilst under fatigue. Nancy is well known for getting your lungs pumping and making that barbell feel ten times harder.

By swapping out the OHC for cleans, your time is likely going to be faster than the original Nancy. But just as you would hit the OHS, consider breaking up the H.P.C. up early to keep your run times fast.

 

Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!

Download our free shoulder warm up at https://wodprep.com/shoulders
Full shoulder mobility playlist: youtube.com/shoulder
Full OHS playlist: https://www.youtube.com/ohs

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