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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
 
Metcon (12 Min Cap)
2 RFT
250 m Row
15 Overhead Squats 95/65 lbs
250 m Row
15 Knees to Elbows

 
-Sub Hanging Leg/Knee Raise

 

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