Skill:
Overhead Squat Progression & Review
Strength:
**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.
6x3@65%ww **3 sec pause**
WOD:
20 min AMRAP:
50 Double Unders
40 Wall Balls @20/14
30 Toes to Bar / Scaled variation
20 Overhead Squats @30-40% / 8-10 UB Reps (95/65)
10 Bar Facing Burpees over bar
SCALED:
12 min AMRAP:
25 Double Unders / 50 Singles
20 Wall Balls
15 Toes to Bar / Scared Variation
10 Overhead Squats / Front Squats / HB Back Squat
5 Bar Facing Burpees over bar
Accessory Work:
Core:
10 min AMRAP
20 Alt WB Russian Twists @ 14/10
20sec R/L Side Plank
15 Ab Mat Sit-ups OR GHD Sit-ups