10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.
♀ 125 lb
♂ 185 lb
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Scaling:
Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 minutes. However, most athletes can expect their legs to be full of lead after the first round. Stay focused on your squat snatch technique and do not take one rep for granted. Missing a rep in this workout can be devastating. Intermediate athletes who are looking to get stronger should challenge themselves to use a heavier load and scale the reps to 5-4-3-2-1. This will be a great way to target a strength weakness. However, do not mistake the increased loading with a neglect of technique. If you want to increase the weight and your strength in this movement, your technique needs to be on point.
Intermediate option:
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.
♀ 95 lb
♂ 135 lb
Beginner option:
9-7-5 reps for time of:
Power snatch + overhead squat
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.
♀ 35 lb
♂ 45 lb
Coaching cues:
When overhead squatting think, "rotate and elevate.”
With a PVC or stick, relax your shoulders. Rotate your arms until your elbows face the ground and your armpits are forward. Now, elevate by pressing up into the barbell.
Resources:
The Snatch
The Power Snatch
The Overhead Squat
What is a Snatch?
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