Today’s WOD Front Rack Split Squats and Snatches Strength WOD 4 sets of: A1) Front rack split squats 31X1 8-10 reps per leg; rest 30sec A2) Double Unders 30 sec; rest 1min WOD 3 Rounds 5 TNG Power Snatch + OHS 5 NPBBJ (24/20”) 5 TNG Power Snatch + OHS 1min Rest Weight and Time for Score OH Squats Tips: 1. Stick your butt out. It goes against everything you’ve striven for in general decency, but it’s going to go out – way out. Focus on moving your backside backwards, away from your midline, and then focus on curling your lumbar up into extension, like a scorpion raising its tail. What this does is set your center of gravity, so you don’t end up tipping forward or backward. Do it sideways in a mirror and try to keep your knees in line with/in the same plane with your toes; don’t allow them to move in front of them. 2. Press into the bar. This is one of the biggest things that can improve your performance. One reason the OHS can be so counter intuitive is that the body wants to move as a unit through the dynamics of physics – in this case gravity – which means that as you descend, the muscle groups involved in keeping the bar raised tend to relax, hold, and depress. So the scapular group try to switch from elevation to depression. The upper traps try to switch from concentric contraction to bigger balance with eccentric, to brace the body to catch the overhead falling weight. Use the cue to be constantly lifting/pushing the weight, never just holding it.