STRENGTH
Overhead Squat, 4 sets of 5 reps at 31X1 Tempo
*Tempo is 3 seconds down, 1 second pause, come up quickly, and take a second at the top before the next rep. Scale to tempo front squat if necessary, and add in a 1 minute overhead barbell hold after each set.
WOD
Level 1
3 Rounds for Time of:
- Wall Ball x 20
- Hang Power Clean x 15
- Burpee x 10
Level 2
3 Rounds for Time of:
- Wall Ball (20/14) x 30
- Hang Power Clean (115/85) x 20
- Burpee over the bar x 15
145#
12:15
OHS: 2@55, 2@65, 1@70#
13:52rx (bar facing burpees)
10:10rx
OHS- 55, 65, 75
12:58 w/ 75# otherwise rx