Overhead Squat Build to heavy single Snatch Balance Build to heavy single Snatch Build to heavy single ***Optional Cash-Out*** 8 Rounds: 20 Seconds Overhead Squats (45/35) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest *Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *
The overhead squat and snatch balances will serve as primers today for athletes as they work towards establishing a heavy single snatch. The goal of the overhead squat is to work on a strong, controlled receiving position that will carry over into the snatch. The snatch balance is also designed to work on the receiving position, adding the elements of speed, timing, and accuracy that we’ll see in the snatch. The overhead squats and snatch balances will come from the racks and the snatch will come from the floor. While the three lifts are the only things on tap for the day, we have provided an optional tabata conditioning cash-out for those who wish to use it.