Power Snatch + Overhead Squat
Set-up:
Bar starts from the ground with a snatch grip.
Back flat and weight distributed through the entire foot.
Center the shoulders over the bar with eyes forward.
Execution:
With long arms, squeeze bar off the ground by drawing knees back keeping shoulders over bar.
Past the knees violently extend at the hips and legs.
Shrug the shoulders upwards and pull the elbows high & outside.
Catch the bar with hips above parallel & arms locked out, knees tracking feet, and weight in heels.
Stand with bar overhead to finish the lift.
Next, complete a (second) overhead squat.
