Warm Up:
Partner Overhead Squat Warm-Up
Skill Work:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
BENCHMARK WOD:
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
Beginner:
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
HOME WOD:
Equipment:
5 rounds for time:
400-m run
15 single-arm DB overhead squats
Bodyweight:
5 rounds for time:
400-m run
30 air squats
Movement scaling options:
Run: Distance, Row, bike, or SkiErg
Overhead squat: Load, overhead lunges, front squat, goblet squat
Limited equipment option:
5 rounds for time:
400-m run
20 alternating single-arm DB overhead lunges (35/50 lb)
Cool down:
2 rounds:
1:00 calf roll
1:00 quad smash