Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
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Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Hold 25 pound plate or dumbbell to chest for back extensions.
Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russell Berger 16:37.
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Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS).
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