Strength
Overhead squat
2-3 sets of 2-4 reps with a 42X1 Tempo
Notes
These will be taken from a rack. Start with a behind the neck snatch grip push press/jerk to get the bar overhead. Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Perform all working sets at the same weight. Aim for 4 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 4 reps on any working set, repeat the same weight next week and try for sets of 4 across.
Conditioning
2 sets
AMRAP 5
10 burpee box jump overs
20 wall balls
40 double unders
4:00 easy bike/row between sets
Notes
Today’s metcon is 2 sets of a 5 minute AMRAP of burpee box jump overs, wall balls, and double unders. You will complete as many rounds and reps as possible in 5 minutes and then bike or row at an easy pace for 4:00. At the end of the 4:00, you will repeat the AMRAP starting at the beginning. Your score is your total number of rounds and reps.
Your burpee box jump overs should be one at a height that you will not hesitate jumping on. They should not take any longer than about 1:00. If this sounds like an aggressive pace, consider lowering the number of burpee box jump overs to 8-9, or do 10 regular burpees. Remember, you are always welcome to step on the box.
Wall balls should be done in 1-2 sets across the workout. Choose your med ball weight appropriately.
Double unders should take no longer than :30. You may lower the number of double unders or switch to singles.