Strength
Box squat
*Heavy 3
Workout
10 Rounds for Time
1 Power Snatch (185/125)
3 Overhead squat
5 Deadlifts
*We did box squats to a heavy set of 5 reps back on 4/6 (Friday). Today – set of heavy 3. Remember that the box height should be at or just above/below parallel. We’re not using the box to just mark the stopping point of the squat, but SITTING FULLY ON THE BOX and then standing up. One thing I caught a lot of people doing last time is rocking *too* much out of the squat, and also taking their heels off the ground. Keep your heels planted and use your muscles and not momentum to get up off the box.
Now the workout is a little tricky in that we’re going from powerlifting movement to an Olympic movement – simple to complex. I say ‘simple’ because a squat is pretty much ‘down/up’ where a snatch is down/up, high elbows, muscle snatch, drop/land for foot work. The latter should look familiar. It’s also at a fairly heavy weight that might take some time warming up to – whatever your snatch weight is going to be.
We’re looking for each round to be about 1 minute, treating this workout like a 10 min AMRAP. Whatever weight you choose – be it Rx or scaled – should be something that you can do the snatch and overhead squats unbroken. Yes, I said treat it like a 10 min AMRAP, however, take anytime necessary after the deadlifts to rest to make sure you perform the snatch and overhead squats unbroken. These are two high skilled movements for many people, no matter what weight you choose, so make sure you don’t sacrifice form/technique for the snatch and overhead squat to get a bitchin’ time.