overhead squat - 5 reps
Olympic snatch - 5 reps
Begin with a light bar and increase weight each set as long as you are able or choose a constant weight with which to practice for all sets. Rest as needed between sets. Perform the overhead squats in a continuous set of 5 reps. Perform the Olympic snatches with 5-10 seconds between each rep, focusing on technique. Do not attempt any snatch reps with a weight you can not overhead squat with perfect form, depth and balance for all 5 reps.
Warmup: using pvc - overhead squat & full squat snatch, 7 sets of 5 reps
Cool down WOD: snatch, max reps in 3 minutes without taking both hands off the bar. You decide the weight, not to exceed the highest weight you performed in the 7x5. If both hands come off the bar, you're finished. Record total number of reps and weight used on Whiteboard.
RESULTS:
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