Warm Up:
3 sets:
:30 slow PVC pass-throughs
:30 jumping jacks
:30 jumping squats
– No rest between movements.
Build Up:
On an 8:00 clock:
Build to a 5-rep overhead squat around 65-75% of 1-rep-max, or a load that feels moderately heavy.
– Rest 1:00-1:30 between sets.
WOD:
For load:
5-5-5-5-5
Overhead squat
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets for completion:
5 single-arm DB overhead squats/arm
:30-1:00 handstand hold
– Hold the bottom of each squat for :02.
Movement scaling options:
Overhead squats: Load, range of motion, light overhead squats, overhead lunges, or moderate tempo front/back squats
Post-Workout Skill Work:
For completion:
200-m double-KB front-rack carry