Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 10 Even minutes: 30 seconds handstand Odd minutes: 10 Cossack squats (5/side)

2. Technique review: the overhead squat--is it for you? Overhead support and 3 positions. The snatch push press.

3. Overhead squat 3-2-2-2-1-1-1-1. If overhead squatting isn't for you, front squat.

4. "Nancy" Five rounds for time of Run 400m 15 Overhead squats 95/65lbs

LIII: as rx'd. 15 minute cut-off. LII: five cycles of AMRAP 3, run 400m and 15 overhead (or front) squats. If you complete 15 squats before time is up, immediately head out on next run. If not, write down how many squats you got and then go go go! Use 50% of your OHS 1RM for load. LI: three rounds not for time of run 400m and 10 OHS.

With time remaining, September mobilizations. Have fun!