We spoke to CrossFit coach Mike Smith for a step ... the lifter lands in a parallel or above parallel squat in the overhead position; for a squat jerk, the lifter catches the weight in a full ...

overhead squats, and the hang versions of the clean and snatch) are essential to CrossFit success, he says. Pullups, chest-to-bar pullups, ring and bar muscle-ups, handstand pushups and walks ...