Dec 10/11

Today we're focusing on two things: Bar path and stability in the overhead position. Each round of snatches will be followed by a minimum of 2 overhead squats. If you can't complete the 2 squats, reduce the weight to a % where you feel solid in the overhead and do your working rounds at that weight.

Mobility

2 rounds of:

1. 3 shoulder circles per direction and arm

2. 10 x windshield wipers and 90/90s

3. 10 supermans

4. 10 hollow rocks

5. walk 2 lengths of your platform, forward and back in a duck walk (squat position)

Barbell Warmup:

2 rounds of:

1. 5 Good mornings

2. 5 back squats

3. 5 BHN presses

4. 5 OHS Squats

Then:

3 x 3 SOTS press (BHN snatch-grip press from squat)

No-jump Snatch from 4" plates+ OHS

Use the 45lbs plate to get the bar off the ground for the start position. (one day I'll make blocks for us so we don't have to use plates)

No jump = Start with your feet in your squat width. When you do the snatch, you can only lift your heels, you cannot jump. This will force you to have a barpath that doesnt require you to jump forward or back. Ideally, you should be catch the bar with your arms in line with your ears. Be mindful of where the weight is in your feet when you catch the bar in the squat.

2 x 5 + 3 @ bar 

2 x 3 + 3 @ 40%

2 x 3 + 2 @ 50% 

2 x 2 + 2 @ 60%

4 x 2 + 2 @ 70-80% <-- Working Set. BUT Only if you can do both overhead squats. If not, reduce the weight!