Foundational Movement

Overhead Squat

Set-up:

• The stance is with the heels at shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders (armpits forward and shoulders push up into the bar)
• Elbows locked
• Weight on heels
• Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

• Maintain constant upward pressure and active shoulders to support the load
• Bar remains in the frontal plane or slightly behind
• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral

Finish:

• Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement

Strength

Working from a rack- 2 behind the neck snatch push press + 1 overhead squat

http://www.catalystathletics.com/exercise/89/Snatch-Push-Press/

WOD

5 RFT

3 Snatch*

10 OHS

Run 400m

*Scale to hang snatch if you haven’t been coming to Tuesdays classes or have never snatched in a WOD before.