WARM UP

2 Rounds:
Row:

10 Strokes easy 5 strokes hard

10 strokes easy 5 Strokes hared

10 SPTH

10 OHS

10 SOTS PRESS

5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

1X

SQUAT THERAPY

15 Squat therapy @ 32X1 tempo

*0:03 down, 0:02 bottom, fast up, 0:01 top.

 

 

OVERHEAD SQUAT – CONDITIONING

Warm Up Sets:
Every 1:30 for 4:30 (3 sets):
Set 1: 5 OHS @ 30% of 1RM (estimated)
Set 2: 4 OHS @ 40% of 1RM (estimated)
Set 3: 3 OHS @ 50% of 1RM (estimated)

 

OVERHEAD SQUAT  WORKING SET CONDITIONING

Every 1:30 for 12:00 (8 sets):
2 OHS @ 70% 1RM (estimated)

 

 

 

 

CONDITIONING WOD

2 MINUTES AT EACH STATION THEN COMPLETE ANOTHER ROUND

 

A) In 2 MIn

15/12 cal. Row

7 OHS 95/65

 

B) In 2 Min

50 DU

7 Power Snatches 95/65

 

C) In  2 min

15 Burpee Over bar

7 Thrusters 95/65