10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups
♀ 125 lb
♂ 185 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.
In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.
Intermediate option:
10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Chest-to-bar pull-ups
♀ 75 lb
♂ 115 lb
Beginner option:
10-8-6-4-2 reps for time of:
Hang power snatches
Overhead squats
Jumping pull-ups
For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.
♀ 35 lb
♂ 45 lb
Coaching cues:
On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.
Resources:
The Power Snatch
The Overhead Squat
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Hang Power Snatch
Jumping Pull-Up Progression
Find a gym near you:
View the CrossFit map