Snatch + 2 Overhead Squats (7 Sets of 3 (3=Snatch + 2 Overhead Squats))
Complete 1 Full Snatch from the Ground + 2 Overhead SquatsFor this complex you must complete all 3 reps unbroken. So you will first perform a snatch from the ground and then 2 more overhead squats.
We have this written as a full snatch (with a squat), but if you want to work on power snatch that is acceptable too.
For the snatch you will have your feet between hip and shoulder width apart. You will have your heels down. The bar is close to the body with a wide (overhead squat) grip. Knees are bent and there is a hinge at the hip so that the chest is over or slightly behind the bar. Chest is also lifted, belly is tight and back is flat. Gaze is forward.
To start to lift the bar you will dig your heels into the ground and lift the chest. Actively pull the bar in to the body as you stand keeping that chest up and arms straight. Once past the knees you will start to rotate the torso more upright as you pick up speed. Keep the heels down, bar close, and arms straight. Once to your pockets you will think of exploding UP with the legs and hips. Shrug the shoulders and start to pull your elbows high and outside - to keep the bar close as it travels up the body. Pull YOURSELF down underneath the bar and keep pulling! Turn the elbows over and press into the bar hard and fast as you catch in the bottom of the overhead squat. Feet shoulder width, heels down, knees out, butt lower than knees at the bottom, chest up, no plopping or rounding, armpits forward, bar locked out over the middle of the body, pressing up!
Stand by leading with the chest, driving the heels into the groud, driving the knees out, and pressing into the bar.
Then perform 2 more overhead squats. Reach the butt back and down, keep the heels down, keep the bar over the middle of the foot (pull it back a bit as you go down), drive the knees out, keep the belly tight, PRESS UP! Get to the bottom and stand it up!
3 Min (Accumulate)
Weighted Superman Hold
Every time you break - before you can start again - 5 Superman (Unweighted).For the superman holds you will lay flat on your stomach with your hands overhead holding a LIGHT weight (like 2-5 lbs).
Basically squeeze your butt and lift your chest so that your arms, head, chest, and feet are off of the ground.
When you need a break - take one. But you have to do 5 (unweighted) superman reps before starting again.
This is just the same thing - without holding - up and down - no weight.