6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
DYNAMIC WARM-UP | 8:00
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups
THREE POSITION SNATCH AND OVERHEAD SQUAT PROGRESSION | 8:00
Power snatch from high hang (hips) | Jump! and speed under the bar
Power snatch from mid-thigh | Hip extension first, then pull under the bar
Hip extension first, then pull under the bar | Slow past the knee, then increase speed to extension.
Overhead squat | Press up into the bar as the hips travel back and down.
PRE-WORKOUT SKILL WORK | 11:00
2 behind the neck snatch grip push press
PRE-WORKOUT MINI-ROUND | 5:00
2 power snatch
4 overhead squat
6 box jump overs
– Rest 1:00 between sets.
STRETCHING | 6:00
1:00 foam roll lower back
1:00 foam roll quads