Strength:
Overhead Squats
5-5-5-5-5 (plus 3 warm up sets)
WOD:
21 Push Press (115/75)
7 Muscle Ups (Pull Up/Ring Row + Ring Dip + Burpee)
15 Push Press
5 Muscle Ups
9 Push Press
3 Muscle Ups
Strength Focus for this month is Overhead Squats! Squatting (especially to full depth) is really great for your whole body. The overhead squat is the most basic snatch receiving position exercise.
It serves as part of a learning progression for the snatch (learning the proper receiving position), a strength builder for the upper body and trunk, and a mobility exercise to improve a lifter’s bottom position for the snatch.
Then let’s work on push press and muscle ups. The coach can help you pick a good scaling option for muscle ups today if you are really close, or can do a few but maybe not all of them.
If muscle ups are a little bit further away for you yet (that’s OK), you’ll perform a pull up or ring row, plus a ring dip, plus a burpee for each muscle up the workout calls for.
We want to strengthen the pull up and ring dips as we work towards putting the pieces together for a muscle up, plus add the extra power and intensity with that added burpee.