Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)
Complete 1 Full Snatch from the Ground + 2 Overhead SquatsFor this you can work power or full on the snatch.
The bar will start on the ground. Feet are under the hips and the hands are in a wide, overhead squat grip. Heels are down, knees are bent, hinge at the hip, bar close to the body, chest is up.
Start lifting the bar by digging the heels into the ground, pulling the bar IN and lifting the chest. Once past the knees you will pick up speed and jump straight UP - NOT forward. Keep the bar close. Add a shoulder shrug and pull the elbows high and outside. This pull with the elbows will pull the bar up AND pull you down underneath it. Turn the bar over quickly and then PRESS into it to lock it out and press yourself under.
You will catch in a solid overhead squat position. Weight in the heels, knees out, butt lower than the knees, chest up - no rounding or collapsing, armpits forward, shoulders pulled back and pressing INTO THE BAR HARD. Bar is over the middle of the body. Stand with the bar still over your head.
From here, you will perform an overhead squat. Keeping the bar over the middle of the body you will reach the butt back and down. Keep PRESSING into the bar! As you go down you will need to pull the bar back a bit to keep it over the middle of the body/foot. Drive the knees out and keep the chest up. Get the butt lower than the knees again. Stand to complete.
Repeat for one more rep.
Single Leg Deadlift (10 -1 (per side / alternating))
Don't mind the 10x1 in the instructions, use the same weight the whole time.
You will do 10 on the right, then 10 on the left. 9 on the right then 9 on the left. And so on until 1-1.
This is not for time. Rest as needed.
Score is weight that you use.
For this movement you will stand with the weight on one foot. Heel is down and the bar is held with the hands just outside of the legs. The bar will start on the ground. The working leg knee is bent slightly, the chest is lifted and back is flat. Lift the bar by digging the working heel into the ground, pulling the bar into the body and lifting the chest. Stand all of the way up with the bar and only on one foot. If you need to use the non working foot to tap the ground to re-set your balance a bit in this top position that is ok - but try to avoid it.
Lower the bar back to the ground by reaching the butt back and leaning the chest forward, but keeping it UP and the back flat/belly tight. The heel stays down and the bar stays close to the body.