Warm up
With An Empty Barbell...
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Press (From Back Rack)
5 Snatch Grip RDL
5 Overhead Squats
With A Light Weight...
5 Overhead Squats
With A Moderate Weight...
3 Overhead Squats
Keep making weight jumps hitting 2-3 reps at a time until you are ready to attempt your heavy set of 5.
Overhead Squat option:Back squat
Build To A Heavy Set of 5
Every 2min x8
Modifications
- Front Squats
- Back Squats
- Single Dumbbell Overhead Squats
"Control-V"
For Time:
30 push press 95 / 65 lb
150 Double Unders
1600 meter run
Rest 2 Minutes
50 Box Jumps 24/20
150 Double Unders
30 front rack lunges 95 / 65 lb
Time Cap: 18 Minutes
Partition the work out however you want.
OH squat made 65#, failed after two reps at 70#
WOD 17:02. 65# push press, 2 x SU, 1600 m row, step-ups. Lunge with now weight (ouch, knees)