Over the Bar

Ben Alderman recently did an Instagram post with a stick figure in the same position Connor is in in this photo. His quote was “Staying over the bar can be scary… But the RISK IS WORTH THE REWARD.”
Keeping your shoulders over the bar in this “knee” position can be really hard (mentally and physically) but it can set us up for a much better lift. Today’s Power Snatch and Squat Snatch had us pause for 2 seconds in this position—helping build awareness and strength in this position.

Workout:

5 Rounds (OTM):
1 Power Snatch with a 2 second pause at the knee
Rest 1 Minute
5 Rounds (OTM):
1 Squat Snatch with a 2 second pause at the knee

12 Minute Ladder:
2-4-6-8-10-12-etc
DB Reverse Lunge (50/35#)
Burpees
DB Box Step Up (24/20”) (50/35#)
Rest 3 Minutes
7 Rounds: (Teams of 2-3)
:15 Assault Bike Sprint
:45 Rest