A. 1 Overhead Squat
Build to Heavy Single
B. As Many Rounds and Reps as possible in 10 minutes:
– Power Snatch
– Overhead Squat
– Box Jump
# Overhead Squat
Build to Heavy Single
# "Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
***Kilos: 43/29***
## GENERAL
* The Overhead Squat is the big focus of today's two part workout
* We'll start by building to a heavy single rep out of the rack
* Completing a shorter triplet workout to follow that includes the overhead squat, as well as power snatches and box jumps
* Looking to complete around 4+ rounds in "Power Move", which works out to a round at least every 2:30
## BARBELL MOVEMENTS
* We'll choose our barbell weight in "Power Move" based off the overhead squat, which tends to be the limiting factor
* This should be a lighter weight that you can complete all 9 reps unbroken on every round
* Both movements are ideally completed at the same weights, unless there is a huge difference between athletes snatch and overhead squat capacity
## BOX JUMPS
* Since these are regular box jumps, they require full extension at the top of each rep
## DAILY VIDEO
[Click Here](https://youtu.be/H62lZgFeAqk)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds Each
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)
Box Facing Alternating Step-ups (Low Box)
PVC Overhead Squats
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
Lateral Box Step Overs
PVC Overhead Squats (More Narrow)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Box Facing Alternating Step-ups (Higher Box)
## Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
# MOBILITY (12:00 – 15:00)
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
## Child's Pose on Box: 1 Minute
[Click Here](https://www.youtube.com/watch?v=8pBHQc_1Tog)
# TEACHING (15:00 – 23:00)
## BOX JUMPS
### Jump and Land
The box jumps and power snatches share some of the same qualities – mainly opening the hips hard and closing the hips fast. We'll practice a strong triple extension followed by a soft landing. The first movement works on strong extension. The "muscle box jump" is where athletes will jump up on the box and try to land with the legs as locked out as possible. Not being able to re-bend the knees forces them to get their open their hips harder and land higher. This will transfer over well to both movements.
### Movement Prep
5 Muscle Box Jump (Low Box)
5 Box Jumps (Low Box)
5 Box Jumps (Workout Height)
## OVERHEAD SQUATS
### Punch Up
The overhead squat and power snatch also share some qualities. The big things we want to carry over today from the overhead squat to the power snatch is a strong punch up into the bar and the bar's positioning. Keeping the bar over the middle of the body while always having locked out elbows creates a balanced and stable position. We'll work some pausing overhead squats to better feel out this punch and position.
### Movement Prep
5 Pausing Overhead Squats (3 Seconds in Bottom)
5 Overhead Squats
## POWER SNATCH
### Jump, Punch, and Land
Putting it all together with the power snatch. The goal here:
1. Jump Hard
2. Punch Hard
3. Land with Hips Back and Heels Down
We'll use a few different movements to accomplish these. The behind the neck work is designed to work on hand speed and hip speed. The muscle snatch is essentially the barbell equivalent of the "muscle box jump".
### Movement Prep
5 Snatch Grip Push Presses (Behind the Neck)
5 Snatch Grip Push Jerks (Behind the Neck)
5 Muscle Snatches
5 Power Snatches
# OVERHEAD SQUAT (23:00 – 38:00)
* Athletes will have 15 minutes to build to a heavy single from the rack
* There is the option to push press, push jerk, or split jerk the weight overhead from the back rack
* It is best to practice the option you'll use at the heavier weights from the beginning
* Avoid bringing the bar back down to the back rack from overhead at the heavier weights
* It is safer to drop the weight in front and get it back into the rack with the help of a few others
# TRANSITION + PRACTICE ROUND (38:00 – 45:00)
## 1 Round
4 Power Snatches
4 Overhead Squats
4 Box Jumps
*Performed With Workout Weight*
# STRATEGY + WOD (45:00 – 60:00)
## POWER SNATCH
* Choose a break-up strategy that allows you to complete the overhead squats without breaking
* With the snatches coming back to the ground every rep, it makes them easier to break-up than the overhead squats
* You can hold the last rep overhead to go right into the first overhead squat
* **1 Set:** 6
* **2 Sets:** 3-3
* **3 Sets:** 3-2-1
## OVERHEAD SQUATS
* Let's aim for unbroken overhead squats throughout
* It takes more effort to drop the bar and have to snatch it back up (without that snatch counting towards your score) than it does to hold on for 9 reps
* Rest more between snatches as needed to go unbroken here
## BOX JUMPS
* Move at a steady pace that allows you to recreate your barbell strategy from the previous round
* It's better to slow these down a bit to maximize time spent moving on the barbell