Strength
Overhead squat
2-3 sets of 1-3 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.
If you have been coming to the overhead squat sessions regularly this month then you may build in weight across your working sets, culminating in a heavy set of 1-3 reps. However, try to avoid missing any reps, and only increase in weight if you were able to get more than 1 rep on the previous set.
If you have not been coming to the OHS sessions regularly, or if you are not feeling up to find a heavy set for the day, perform all of your working sets at the same submaximal weight and try to reach 3 reps on every set.
Conditioning
For time
40 wall ball
200 m run
15 clean & jerk
200 m run
15 clean & jerk
200 m run
40 wall ball
15 minute cap
Notes
The metcon today is a pyramid chipper of wall balls, running, and clean & jerks. Your score is the time it takes to complete the workout, or reps completed at the 15 minute time cap.
Choose a wall ball weight that will allow you to complete the initial set of wall balls in no more than 3-4 sets.
The 200 m runs should take no longer than about 1:15. If these paces sound aggressive, consider lowering the distances to 100-150 m.
Your clean and jerk weight should be light-moderate. The goal would be to do quick singles or small touch and go sets.