Skill Transfer Series w/ PVC then BAR
e90s x7 - OHS Complex
From the Rack: 1x Snatch Balance + 1x Overhead Squat
**Beginning at a light weight (20-30% best squat snatch), athletes will build up to a moderately challenging weight, not a max, focusing on good technique and position. Athletes still developing these movements should stay at lighter bar loads.
Buy in: 400m Sprint
Toes to Bar / Knees to Chest / Toes to Post
Overhead Squat @40-50% / 8-10 UB Reps (115/75)
NOTES: Score Time and record OHS weight. The OHS weight should be at a moderate weight and not a limiting factor in early rounds.
15 min AMRAP:
5 Strict Pull-ups / Pull-up variation
10 Bench Press (bw/.75bw) or Deficit Push-ups (45/25)
15/12 Cal Bike