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
5 sets
AMRAP 3
10 shuttle runs
10 burpees
max calories
No rest between sets
Notes
Today’s workout is 5 sets of a 3 minute AMRAP of shuttle runs, box jump overs, and calories. There is no rest between AMRAPs. Your score will be the total number of calories across the 5 sets.
The shuttle runs should take no longer than 1:30 across the rounds. This is :09/rep. If this pace sounds aggressive, consider doing 8-9 shuttle runs instead. Each rep is 50 ft (25ft down and back).
The burpees should take no more than :45. If this sounds unsustainable, you can do 8 burpees instead.
The calories should be done at a hard but repeatable effort. You will not be able to recover from a full sprint since there is no rest.