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