Olympic Weightlifting WOD for Tuesday 11/22/11

3 Rounds @ Light Intensity of the following movements
200M Row
10 PVC Overhead Squats
10 Back Extensions

Dynamic Stretch and Mobility Work

Skills and Drills:

Coach B Progression Drill with Snatch Width Grip (Snatch Pull, Snatch High Pull, Muscle Snatch)
Snatch Drops


8 Sets of…
1 Rep Power Snatch + 3 Overhead Squats
     Recommended Loads – Start work sets at about 70% of your best 1 rep Power Snatch. Progress to  90% or greater. Rest 1-2:00 between attempts.

Post loads to comments
This excellent article from T-Nation (thanks Matt D. for the link) has some great information on Overhead Squat technique. It addresses the most common flaws in technique seen in inexperienced lifters.
     1. Forward torso lean
     2. Poor mobility in the hips, shoulders and ankles
     3. Poor shoulder stability

Try to think of the following cues when performing this movement – 1) Chest up!, 2) “Show me your armpits”, 3) “Keep the shoulders packed and stacked”.