Warm-up/Move
Row/Bike/shuttle run Conditioning
6 Rounds :20 Hard row / :10 rest
Overhead Squat option Back squat
On the 2:00 x 3 Sets:
3 Overhead Squat 50-80%
On the 2:00 x 3 Sets:
1 Overhead Squat 80-100%
"Shadowbox"
AMRAP 10:
1 Power Snatch option: clean& press
1 Overhead Squat option: front squat
10 Box Jump overs (24"/20")
2 Power Snatches
2 Overhead Squats
10 Box Jump overs (24"/20")
...
Add 1 Barbell Rep Each Round
Barbell: (115/85)
+(155/105) games
Today we move into our final week of the overhead squat cycle. If athletes look good and feel good today, they can attempt an overhead squat PR. Otherwise, we’re looking for athletes to challenge themselves with 3 heavy singles. In part 2 we want athletes to pick a weight that they could cycle for 10+ reps when fresh, but will likely choose to do fast singles within today's workout.
Score | Rounds + reps
Power Snatch | Light to moderate.
OHS | Light. Unbroken.
Box Jump Overs | :30 or less
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