First Squat

If you want to be able to snatch properly, you need an overhead squat. Likewise, if you want to clean properly, you need a front squat. You can power snatch and avoid the overhead squat and you can also power clean and avoid the front squat but you are missing out on more of the more demanding coordination pieces of the lift by doing so.

The bummer, of course, is that overhead squats are downright demoralizing for the average human being for about 3-6 months. You can’t get down all the way. Your elbows bend. Your shoulders hurt. You drop the bar a bunch. You can’t put any weight on the bar. Sigh. Like everything else, persistance and practice will get you gains. It is one of millions of lessons on patience.

Dionysus
Part 1: Strength
4 sets of 5 pause overhead squats
Part 2: Mobility
2/2 minutes glute smash and floss
2/2 minutes boxed pigeon
Part 3: Conditioning
4 rounds for time
5/5 cartwheels
5 deadlifts (275/183)
10 toes to bar

Check the whiteboard for numbers.