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CrossFit Oostende

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


  • 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


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

Score: Total Snatches


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