Skill:
OHS Progression
Strength:
Back Squat Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT. 6x2@90%ww
WOD:
On a 10 min Clock:
3 Rounds:
30 Double Unders / 60 Singles
10 OHS @30-40% / 2-3 UB Rds (95/65) REST 2 min then: AMRAP in remaining time:
30 Double Unders / 60 Singles
5 OHS @50-60% (135/95)
Accessory Work:
5RFT:
200/150m Ski
8 Hang Power Cleans @ 30-40% / 95/65lbs Rest 30sec b/t rds