image Happy Birthday, Coach Dan!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the overhead squat--is it for you? Overhead support and 3 positions. The snatch push press. (10 min)

2. Overhead squat

  • 3-2-2-2-1-1-1-1.

Work up to a training max for the day. If overhead squatting isn't for you, front squat. (20 min)

3. "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 40% of your OHS 1RM for load. LI: three rounds not for time of run 400m and 10 OHS.

15 min cut-off.

4. Cash-out: 3 rounds

  • 8/side Powell Raise @3010
  • 1:00/side Couch stretch

 

Have fun!