Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single
Coach, what’s a heavy single? This should be somewhere between 75% and 85% of your 1RM Max for the respective lift you are executing. Today’s work will be based off the snatch.
The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch.