The Snatch and Overhead Squat

Five rounds for time of:

95 pound Snatch, 3 reps

95 pound Overhead squat, 15 reps

Run 400 meters


The future of Paradiso CrossFit is built upon the continuous support, progress, and enthusiasm of its athletes.  Rico Malone and K-Ron Feiner represent the finest of these qualitiies.

The highest human power outputs on record occur during the second pull of the Snatch.  Though it may take months or years to achieve perfect technique, training the snatch to competent levels, then performing it for reps, confers upon the athlete tremendous benefit in each of the ten skills.

The Overhead Squat is the at the heart of the snatch, arguably the best midline stability exercise, and by itself is the best diagnostic tool for identifying flexibility faults anywhere along the kinetic chain.  It reveals and punishes any weakness in the regular air squat while also fixing and developing those weaknesses.

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