Success demands singleness of purpose – Vince Lombardi
Primer: 7 Minutes for Quality
5 Inch Worm to Push Ups | 10 Cossack Squats | 10 PVC OHS | 10 PVC Pass Thru’s at bottom of Squats
Athletes Choice:
Snatch Balances or Clean and Jerk
EMOM x 6: 3-3-2-2-1-1
Start at 40-50% – Build Up to 70-75%
WOD: Speed Demon
Performance:
AMRAP 3: 6 Cal Bike | 6 Power Cleans | 6 Push Presses @ 115/85
Weight stays the same for all 4 rounds. 3 Minute Rest btw rounds
RX:
AMRAP 3 – 200M Run | 15 Burpees | Max Overhead Squats @ 95/65
Rest 3 Minutes
AMRAP 3 – 200M Run | 12 Burpees | Max Overhead Squats @ 135/95
Rest 3 Minutes
AMRAP 3 – 200M Run | 9 Burpees | Max Overhead Squats @ 175/125
Rest 3 Minutes
AMRAP 3 – 200M Run | 6 Burpees | Max Overhead Squats @ 205/145
If you are an athlete that really struggles with overhead squats, front squats are your next best option.
Bulletproof Shoulders:
AMRAP 3 – 200M Run | 30 Piked Toe Touches | Max Front Squats @ 115/85
Modifications:
200M Run | 250M Row | 450M Bike Erg | 10/7 Cal Assault Bike
Overhead Squats: Front Squats | Single Arm DB OHS | Single Dumbbell Goblet SQuats | Wallballs | Air Squats