WARM UP
GENERAL WARM-UP
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly
tight!)
10 Single Plate Press (:01 Pause
OH)
*After the general warm-up, grab an
empty barbell and perform 2 very
intentional sets of the OHS drill
below!
AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly
tight!)
10 Single Plate Press (:01 Pause
OH)
*After the general warm-up, grab an
empty barbell and perform 2 very
intentional sets of the OHS drill
below!
QUICK OHS DRILL
2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch
Grip)
:10 Active OH Hold (Pressing Up
Strong!)
3 Very Intentional ¼ or ½ OHS
(Press Butt and Hips Back…Squat to
¼ or ½ Depth
STRENGTH
3×5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
(Score is Weight)
WRKOUT
FOR TIME
20-16-12
Alt. DB Squat Snatch
(50/35)|(35/20)
Up-Downs Over DB
(Score is Time)
20-16-12
Alt. DB Squat Snatch
(50/35)|(35/20)
Up-Downs Over DB
(Score is Time)