Skill:
Skill Transfer Series w/ PVC then BAR + OHS Review
1x3 reps w/ PVC
1x1 reps w/ Bar
Skill Transfer Series:
Bhn Push Press
Overhead Squat Review
Press Under (squat stance) aka Pressing Snatch Balance
Heaving Snatch Balance (squat stance-dip and drive, feet do not move)
Snatch Balance (pulling stance w/ dip and drive)
Strength:
On a 10 min Clock:
From the Rack - 6x3 Overhead Squat
**Athletes will compete 6 sets on a 10 min clock to build up to a moderately challenging 3-rep OHS @70-80%. A lift should be performed about every 90sec (approx) but athletes may take longer or shorter breaks as needed.
SCALED: 6x3 Overhead Squat / Front Squat / HB Back Squat @ light to moderate weight
**Athletes still developing their OHS may perform OHS to a target, Front Squats, or High Bar Back Squats as a scaling option and focus on technique and maintaining good position.
WOD:
10 min AMRAP:
3 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Rows
8 OHS @30-40% (95/65)
24 Doubles or 48 Singles
@Home / No Barbell Option:
10 min AMRAP:
3 C2B Pull-ups / Pull-ups / Body Rows / 1-Arm (2R/L) Bent over DB/KB Row (50-53/30-35)
8 (4R/L) 1-Arm OHS @30-40% (30-35/20-25)
24 Doubles or 48 Singles
NOTES: Score Completed Rounds + Reps and record OHS weight. The OHS weight should be light and not a limiting factor in early rounds