8-2-2016-tuesday-class-0875 
Dynamic Warm up (10 Minutes)
 
Weightlifting
Overhead Squat (3×5)
**Very Light**
Tempo 31×1 (3 Seconds down – 1 Second Pause – Xplode up – 1 Second Rest)
 
 
Prep

Overhead Squat
2-3 sets of 6-8 reps

Build to workout weight
Scale to a weight that will allow you to perform all sets during the workout in 1-2 sets

 
Metcon (Time)
5-10-15-20-15-10-5 reps for time:
Overhead Squats (115/75)
Pullups

* If unable to load OH Squat, sub Thrusters

* Scale for Pullups: 1st Option Jumping, 2nd Option Ring Rows

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