Strength
Snatch + Overhead squat
3-2-1
Workout
4 RFT
15 Wall ball – 20/14
12 Hang power snatch – 95/65
9 K2E
**I’m under the impression that people look at a deadlift or push press, or even today’s workout, and see the reps scheme of 3-2-1 and think “phhhtt.. easy”. Here’s why I think you need to change your mindset. With today’s workout, we’re looking at a couple of complex movements in the snatch (also know as the “full squat snatch squat from the ground snatch.. with a squat.. snatch”) and the overhead squat. These are movements I know many people struggle with – technique, mobility, etc. Get in a good warm shoulder warm up with the Crossover Symmetry bands, PVC pipe, and anything else you’ve learned from the coaches, as well as some Tspine and ankle work to help get you in the bottom of the squat with weight overhead. Once you’ve warmed up properly and continued to do some drill work with the barbell, get in a few reps of both movements at lighter weights. Gradually increase the weight.. THEN you can start counting the reps for your working sets.
The workout brings the starting position up to the hang and removes the squat, but you’ve got some volume now. The intensity should stay pretty high since this should be a weight you can cycle through pretty quickly since the range from hang to overhead is shorter than G2OH as in strength. Hopefully your paws aren’t too sore from the pull ups in Cindy to get you through the knees to elbow.