Let's get started getting stronger

1. Clean from mid-hang: 5 x 3
2. Segment clean deadlift: 3 x 3
3. Overhead squat: 5 x 3

Molly at the NW Regionals, on her way to a new PR snatch!

A big part of improving movement is strengthening good movement patterns. I'm talking specifically about strengthening good movement patterns and not just getting stronger in general with no regard for how we are moving, because our bodies will default to the positions they feel most strong in. If every time you squat, you get lazy and let your knees track inside your toes because it lets you get another couple of pounds on the board that day, you are constantly strengthening that poor movement pattern, limiting your potential, and inviting injury. Better to take a few pounds of the bar and reinforce quality movement patterns! This is also why I say I will always sacrifice loading for depth on the squats: better to put the ego aside and be okay with the fact that your back squat number will be lower squatting to full depth and getting strong down there than to cut yourself short and limit your depth for the sake of putting up a higher number for the day. After all, you're going to need that depth when you go to clean that heavy single and it's more than you can power clean! Loading up good positioning will help to make us stronger in those good movement patterns, and eventually we will default to them naturally when the weight gets really heavy without having to think about it. So let's load up some barbells and have some fun!