04/10/25

Lift Off

Equipment:DBs or Bar

Warm Up:

Dowel:

Pass Thrus

Light Bar:

Behind the neck Press

Muscle Snatch

OHS

Snatch Balance

Workout:

Overhead squat 3-3-3-3-3 reps

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Then Either:

5 rounds, not for time of:
10 hang power snatches
10 push-ups

Or:

5 rounds for max reps of:
2/3 bodyweight hang power snatches
push-ups

Rest as needed between rounds.

Cool Down:

Front Scales

Back Scales