Skill:
Skill Transfer Series w/ PVC then BAR + Complex Review
Strength:
On a 10 min Clock - E2MOM (approx)
From the Rack - Overhead Squat
1x3@30-40%
1x3@40-50%
1x3@50-60%
1x3@60-70%
1x3@70-75%
**Athletes will take 5 sets on a 10 min clock to build up to a moderate weight 3-rep OHS @70-75%. A lift should be performed about every 2 min (approx) but athletes may take longer or shorter breaks as needed.
SCALED: 5x3 Overhead Squat @light 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:
For TIme:
35 Double Unders / 70 Singles
15 OHS @55-65% / 2-3 UB Rds (135/95)
35 Double Unders
12 OHS
35 Double Unders
9 OHS
35 Double Unders
6 OHS
35 Double Unders
3 OHS
Accessory Work:
15 min AMRAP @ mod pace (for quality)
15 GHD Hip Extensions
10R/L Single-arm Strict KB High Pull
15 Barbell Good-mornings
10R/L Single-arm KB Bent-over Row