Category Archives: Weight

Overhead Squats and Snatches

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EMOM for 10 minutes

  • 1 x High Hang Power Snatch
  • 2 x Overhead Squat

EMOM for 10 minutes

  • 1 x High Hang Squat Snatch

Then 5 rounds

  • 1 x Overhead Squat

Rest 2-3 minutes between sets.

Results:  After the goat day I did about a month ago and was able to do a semi good squat snatch, I decided that maybe it is just a matter of practice and repetition to be able to get it right.  Last time just stuck with an empty bar.  This time increased weight when it felt right.  First part –  got up to 60lbs.  Second part – got up to 65lbs.  Last part – got up to 95lbs.

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…