1. Snatch Complex
Snatch Pull + Squat Snatch
2. 10 RFT:
5 OHS, 185/135 - from the ground, no racks.
3. 3 Giant Sets of:
5 L-Pull ups
10 Strict Ring Dips
15 Back and Hip Extensions
"The overhead squat is the ultimate core exercise, the heart of the snatch,
and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."