Skill Work:
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max.
WOD:
21-15-9 reps for time:
Knees-to-elbows
Overhead squats (95/135 lb)
Intended stimulus: 5-10 minutes
Intermediate:
21-15-9 reps for time:
Knees-to-chests
Overhead squats (65/95 lb)
Beginner:
21-15-9 reps for time:
Hanging knee raises
Overhead squats (35/45 lb)
Home Workout:
21-15-9 reps for time:
V-ups
Single-dumbbell overhead squats (35/50 lb)
– Switch hands on the overhead squats as needed.
Movement scaling options:
Knees to elbows: Range of motion, reps, V-ups
Overhead squats: Load, reps, front squats, range of motion to a target
Cool down:
2 sets:
:30 pigeon stretch/side
:30 reach, roll, lift