WARM UP
Snatch Warm Up

WORKOUT

Perform the following complex every other minute on the minute for 10 minutes: (5 Total Sets)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Don't go any higher than 75% of 1RM Snatch.  But all should be challenging - so warm up before you start counting your sets.

Rest as needed before Part 2Stand up all the way out of the power snatch before descending into the overhead squat.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

(See part 2 for Overhead Squat description)

For the hang squat snatch you will start with the bar at the waist with a wide grip!  You will dip - bending the knees slightly and allowing the chest to come forward, jump straight UP with the bar (not forward).  Keep the heels down and arms straight as LONG as possible.  Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN into a full overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly.  Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN.  The bar should be over the middle of the body.
Your butt should be lower than the knees at the bottom.
For this lift especially watch for the knees caving in.
Stand fully to complete the rep.

Overhead Squat (3 x 15)

15 Reps is a lot of time under the bar so this should be pretty light. Think somewhere around 50-60% of 1RM.

You may get the bar over your head however you need.  Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline.  Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.