Deadlifts or Squat Snatch Complex (20 mins)
Deadlifts; 6 sets x 1 *climbing across all 6 sets, nothing over 90%.
Hang Power Snatch + Squat Snatch + OVH Squat (1 + 1 + 1); 6 sets
*Accumulate 1,000m of running between sets.
– then –
8 Rounds for Time;
5 Shoulder to OVH (135/95)
Note from the Coach;
I realize some of you don’t like choices so I’ll give you some help in deciding. If you can deadlift over 1 1/2 times your body weight and have the mobility to perform an OVH squat, do the Snatch Complex…we can all use the practice. If you are not deadlifting that much at this point or struggle with OVH squats stick with deadlifting. It will help you build structural strength…then after class get to work on the mobility issues that are keeping you from OVH squats.
Snatches may not be very relevant to everyone’s “funtion” in regards to their daily lives but just having the mobility to perform the lift even with an empty bar will serve you well as you age. It’s not sexy, nor is it fun but I can attest that if you are willing to put in the time and effort into your mobility you will see evidence every day in how well you move.