Dynamic Warm Up
Skill
OH Squat Instruction (10 Min)
Weightlifting
In 20 Minutes
Overhead Squat (3-3-3-3-3)
– Build to a heavy final Set
– Give 2 min Rest between sets
– Give 2 min Rest between sets
Metcon (12 Min Cap)
2 RFT
250 m Row
15 Overhead Squats 95/65 lbs
250 m Row
15 Knees to Elbows
15 Overhead Squats 95/65 lbs
250 m Row
15 Knees to Elbows
-Sub Hanging Leg/Knee Raise