Warmup

Core x 3

10 hollow rocks

10 glute bridges

Strength –

3 Sets, at a light load:

3 Snatch Grip Sotts Presses – Video

3 Overhead Squats

Loads are in the very light range – 20-35% of our estimated 1RM Snatch. Naturally, the mobility required on the Snatch Grip Sotts Press is demanding. What is far more important than load, is our positioning. Completing this with a dowel is not wrong. Muscling through with incorrect positions, is.

Followed by…

5 Sets of 1 Snatch Complex – Video

1 Pausing Snatch Grip Deadlift (2s just below knee)

1 Low-Hang Squat Snatch

1 Overhead Squat

Set #1 – 45% of 1RM Snatch

Set #2 – 50%

Sets #3+4+5 – 55%

On the 1:30 x 6 Sets:

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Set #1 – 60%

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Sets #5+6- Build to a heavy complex for the day.

Hang Squat Snatch

Take this first repetition from knee-level. Here, we are looking to find the vertical shin position by driving our hips back.

Low Hang Squat Snatch

This second repetition in the complex starts with us lowering the bar to below the knee. Although coming close to the ground, we are not looking to make contact here. What this allows us to do is to train our mechanics in the lift, dialing in our positions as we fight to control the load. As we near the lower part of this setup position, let’s keep that midline on and strong. Spread our chest out and squeeze our lats in close.

We are looking to hold onto the barbell for the two-rep complex, but if we must drop from overhead with safety in mind, by all means. Let’s just get right back on it after

Wod

15 min cap

15-12-9:

Power Snatch (95/65)

Box Jump Overs (30″/24″)

Directly into…

15-12-9:

Overhead Squats (95/65)

Barbell-Facing Burpees