Warm-up
:90 on Bike or Rower
10 PVC Dislocates
10 PVC Good Mornings
10 Matrix Turns
10 OHS w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Reverse Lunges/side
— Coach-led barbell warm-up for OHS —
Strength and Skill
Every 2:00 for 16:00 (8 Sets):
2 Snatch Grip Push Press + 2 Overhead Squat *
* Work on bringing the bar back to the back rack properly and using your legs to absorb the eccentric.
youtu.be/wSYRkMxE3zk
2 Snatch Grip Push Press + 2 Overhead Squat
Record heaviest load for 2 Snatch Grip Push Press + 2 Overhead Squat
Scoring: Load
FITNESS 20201023
As many rounds and reps as possible in 12 minutes of:
9 Goblet Squats (53/35#)
6 Burpees Over Kettlebell
3 Strict Pull-ups or Ring Rows
Scoring: Rounds + Reps
PERFORMANCE 20201023
As many rounds and reps as possible in 12 minutes of:
9 Front Squat (95/65#)
6 Burpee Box Jump-overs (24/20″)
3 Strict Pull-ups
Scoring: Rounds + Reps
At Home Workout
As many rounds and reps as possible in 12 minutes of:
9 Goblet Squats (53/35#)
6 Burpees Over Kettlebell
3 Strict Pull-ups/Ring Rows/Kettlebell Row/arm
Scoring: Rounds + Reps
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