Warm Up:
2 sets:
:20 jumping jacks
10 PVC good mornings
5 Cossack squats/side
10 PVC pass throughs
Specific Warm-Up:
3-4 sets:
3 overhead squats (building)
– Rest 1:00 between sets.
WOD:
For load:
3-3-3-3-3-3-3:
Overhead squat
Intermediate:
Same as Rx
Beginner:
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.
Home Workout:
8 sets for reps:
:20 PVC overhead squats
:10 bottom of a squat hold
Rest 5:00
3 sets:
1:00 max-rep wall walks
– Rest 1:00.
Movement scaling options:
Overhead squat: Load, overhead lunges, front squats, dumbbells options
Post-Workout Skill Work:
3 sets for load:
10 snatch-grip bent over rows