Overhead Squat 

On the 3:00 x 3 Sets: 

5 Overhead Squats

 Start First Working Set at 78% & Build



2 Rounds: 

20 Overhead Squats 

400 Meter Run 

Directly Into...

Max Power Snatches 

Barbell: (115/85)

KG | (52/38)



2 Rounds: 

20 Overhead Squats 

400 Meter Run 

Directly Into...

Max Power Snatches 

Barbell: (115/85)


  • Workout brief: https://youtu.be/C1x4O-ig-qc
  • Resource Links:  CompTrain Gym Resource Drive
  • Today's piece is a bit of a lung burner! Athletes want to try and hold on to unbroken or 2 sets on the overhead squats and a 2 minute or less pace on each run in order to maximize time at the barbell to accumulate snatch reps. The weight will be the same for the snatches as the overhead squats. Athletes should have at least 1 minute for power snatches at the end. 
  • Score: Total snatch reps completed.
  • Run | 2:00 or less.
  • Overhead squats | 90 seconds or less. 2 sets or less.
  • Snatches| Moderate. Fast singles or in small sets.

The One | Teaching Focus 
  • Stacked elbows 
  • Stacked or locked out elbows is our focus for today. The coaching focus is getting members to only go as low in their squat that allows them to keep their elbows locked. If they can get full depth then elbows should be turned down to create external rotation of shoulders. 



  • Reduce Loading
  • Sub Single Dumbbell
  • Front Squats
  • 30 Air Squats

400M RUN

  • Reduce Distance
  • 2:00 Time Cap
  • 500m Row 
  • 400m Ski 
  • 1000m Bike 
  • 300m Air Run

Power Snatch

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  • Kettlebell Swings

  • In part 1, pair athletes up in groups of no more than 3. This will allow you to call athletes to lift on alternating minutes within the sets. As you call athletes to lift, move around the room so you can get eyes on each athlete and provide feedback at least once throughout the sets. 
  • In part 2, all athletes should have their own barbells. Unless for injury or limitations, the OHS and the snatches should be completed with the same barbell and at the same loading. Pay specific attention to helping athletes get set up for the workout if they need to use different loading between the OHS and snatches or sub to a KB/DB. 


Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • General flow 
  • Get out PVC & KB 
  • :30 each 
  • PVC pass through 
  • Inchworm 
  • KB deadlift 
  • Scorpion
  • Push up to toe touch 
  • KB deadlift + shrug 
  • PVC around the world 
  • Boot straps 
  • Samson R 
  • Samson L 
  • KB goblet squat 
  • PVC OHS 

Specific Warm Up (10 Minutes) (9-19)

Overhead Squat | tell, show, do, check 

  • Establish stance, grip, & set-up
  • Wide grip 
  • Shoulder-width stance 
  • Bar over middle of body 
  • Pressing up into bar 
  • Squeeze the stomach 
  • 8 cued (squat and hold, reset) reps ¼ squat 
  1. Focus on pressing up into the PVC 
  • 4 cued (squat and hold, reset) reps full OHS 
  1. Focus on PVC staying over middle of foot 
  • 4 cued (squat and hold, reset) reps full OHS 
  1. Focus on pressing up into the PVC 
  • Move to rack 
  • 4 cued (squat and hold, reset) empty bar OHS 
  1. Focus on pressing up and staying over middle of foot 

Snatch | tell, show, do, check 

  • 3 Hang muscle snatch
  • 3 Hang power snatch
  • 3 Power snatch

Strength (17 Minutes) (19-36)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (36-42)
  • Practice Round  
  1. 100m run 
  2. 6 OHS
  3. 3 Snatches
  • Break
  • Workout adjustments if needed

Workout (8 Minutes) (42-52)

Look For 

  • OHS | Maintaining active shoulders. Cue athletes to constantly press up into the bar throughout the rep. Hip initiated squats. Cue athletes to start the squat by sending their hips back, not their knees forward. 
  • Snatch | Fast elbows. Cue athletes to have their elbows already locked out overhead before their feet hit the ground. Cue athletes to squeeze their legs before pulling and punching the bar overhead, this will help them reach full extension and not pull early. 

Post Workout Clean Up & Chat (52-60)


Home Workout  [DBs & jump rope]

AMRAP 12: 

3 Rounds: 

20 DB Goblet squats 

400 Meter Run 

Directly Into...

Max alternating single dB devils press 


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

After Party 

3 Sets 

6 Double DB overhead lunge

12 Double DB front squat