EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats
Today our skill work is the snatch plus overhead squat. The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength. We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the first overhead squat. If you prefer and as you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch followed up by an additional overhead squat.
30 Snatches 135/95lbs
Workout notes: This is a classic “girls” workout from CrossFit.com. The workout is a single element task of 30 Snatches. Any style of snatch is acceptable but a power snatch is of course the most efficient. Don’t get caught in the trap of going out too fast and hitting muscle failure. The weight on your bar should be manageable for quick single reps. You should always be able to guarantee a rep with the weight you choose, but if you are able to do sets through out the entire workout you may have gone too light. This workout is meant to be a sprint, but with only 30 reps to complete it’s a great chance to challenge yourself with a little extra weight on the bar than you might choose for a higher volume workout.