Strength Skill

Squat Snatch

1. Basics + POP
2. EMOM x 6: 2 Squat Snatches with 3 second pause in bottom position
3. EMOM x 10: 1 rep – build in weight to a heavy rep

POINTS OF PERFORMANCE

• Stand on feet with hip-width apart
• Hands wide enough that the bar rests in crease of hips when legs and hips are extended
• Hook grip on the bar
• Shoulders slightly in front of the bar at set-up
• Lumbar curve maintained
• Hips and shoulders rise at the same rate
• Hips extend rapidly
• Heels stay down until hips and legs extend
• Shoulders shrug, followed by a pull under with the arms
• Bar is received in an overhead squat
• Squat complete at full hip, knee and arm extension with the bar over the middle of both feet

PartnerWOD

5 Rounds x AMRAP 4:
20 Synchro Burpees
25 x 8-Meter Shuttle Runs
Max Squat Snatches (40/30)

Score: Total Snatches