Snatchies & Overhead Squats

Jan 23rd, 2021

Category: Uncategorized

Snatchies & Overhead Squats

Taylor

8 & 915am Pop Ups Today. Disclaimer – It’s going to be Cold & Windy! Dress the part with heavy gloves, socks and warmers suggested.

Check out our Class Schedule for all upcoming class times.  Click the Zoom link to join

Warm Up
In 3 Minutes Complete
300m Run
150 Single Unders

Then AMRAP Squat Jumps

Rest 30s

In 3 Minutes complete
300m Run
75 Double Unders

Then AMRAP Burpees

Mobility 
Shoulder Opening
Glute and Hamstring rolling

Skill 
Barbell Efficiency

  1. Snatch
  2. Overhead Squat
  3. Squat Snatch

Strength
Work up to a heavy complex
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD
1200m Run
30 Power Snatches 115|80
120 Double Unders

800m Run
20 Overhead Squats
80 Double Unders

400m Run
10 Squat Snatches
40 Double Unders

Level 2- 95|55
Level 1- 75|35

Run Subs – Bike = 2.2 Miles, 1.5 miles, .7 miles
Row = 1500m, 1000m, 500m

Double Under Subs – 5-4-2 Minutes of any of the following = plate hops, jumping jacks, mountain climbers, high knees or butt kickers.

At Home WOD
1200m Run
50 Single Arm Object Power Snatches or Plate Ground to Overhead
120 Double Unders

800m Run
40 Object Overhead Lunges
80 Double Unders

400m Run
20 Plate Ground to Overhead
20 Overhead Object Lunges
40 Double Unders

Run Subs – Bike = 2.2 Miles, 1.5 miles, .7 miles
Row = 1500m, 1000m, 500m

Double Under Subs – 5-4-2 Minutes of any of the following = plate hops, jumping jacks, mountain climbers, high knees or butt kickers.

Extra Work
E2MOM10
Tempo Back Squat*
3 reps

5x5x5x1

*This is a lot of time under tension.  Loads should be lighter and work on perfect positioning and building strength throughout the positions.  Sub Front Squat or Goblet Squat.