Overhead Squat: Heavy Single
9-15-21
Chest to Bar Pull-ups
Burpees
Overhead Squats (95/65)
1. Snatch Primer
On the :90 Seconds x 3 Rounds
2 Pausing Overhead Squats
2 Snatch Balances
2 High Hang Squat Snatches
Performed at 40%
2. Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
Final three sets: Build as you see fit.
3. Deficit Snatch Pulls (2″)
5×2 @ 90%
4. Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%
5. Conditioning
3 Rounds:
9 Ring Muscle-ups
15 Burpee Box Jump Overs (24/20)
21 Overhead Squats (135/95)
6. Row Recovery
30:00 Recovery Row