WARM-UP
2 Sets (10:00 CAP)
1:00 Bike (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats
Into…
2-3 Sets (Time dependent) *
:45 Bike (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS
*Can be performed with an empty Barbell after the first round.
STRENGTH
2×6
2×3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.
Week 2 of 8
(Score is Weight)
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55/35)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest
(Score is Lowest Reps)