For Load

Hang Squat Snatch
+
Over Head Squat
+
Snatch balance

7 x every 2 min

Goal & Intensity:
-Build explosive pulling power and overhead stability under load.
-Learn to receive the bar deep and controlled while maintaining full range of motion.
-Continuous overhead tension challenges shoulders, core, and hips throughout the complex.
Each set should feel heavy yet controlled, using a progressive load across rounds.
-Keep your chest tall and elbows active so the bar stays over the ears at all times.
RPE: 8
Training Area & Benefit:
Mobility and stabilizer strength: Deep squat and overhead support improve shoulder, ankle, and hip mobility, which is essential for safe Olympic lifting.