Tag Archives: Squat Snatch

Overhead Squats then DUs, T2B and Squat Snach

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3 rounds of Sots Presses

  • 2 x Standing Sots Press @ 45lbs (empty bar)
  • 2 x Half Squat Sots Press @ 45lbs
  • 2 x Full Squat Sots Press @ PVC Pipe

Raise heels with some 5kg plates if necessary.

Then 3 rounds of

  • 5 x Overhead Squats @ 45lbs

Then still with an empty bar complete 3 rounds of

Then 5 rounds of

  • 5 x Overhead Squat @ 75lbs

Then AMRAP in 15 minutes of

  • 60 x Double Unders
  • 20 x Toes to Bar
  • 10 x Squat Snatch @ 65lbs

Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.

Snatches and Overhead Squats

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Goat day today working on Overhead Squats and Squat Snatch.

EMOM for 5 minutes

  • 1 x Overhead Squat @ 45lbs (empty bar)

Take 15 minutes and work to a heavy complex of

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

Then 3 rounds of

Then take 15 minutes to work up to a heavy

  • 1 x Overhead Squat

Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.

Squat Snatch then DUs, Snatches and HSPU

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EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

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.