WOD:

1) Overhead Squat: 5-3-2-1-1-1-1

You should use this as an opportunity to establish a heavy single. If you hit your heavy single on your first or second attempt, taper back down and finish with a couple other moderately heavy singles. Rest 90-120 seconds between sets.

2) 30-20-10 – AQAP:

Handstand Push-ups

Pull-ups

Power Snatch 75/53

Extra Work:

3) Strict Chest-to-bar: 50 for time

Ideally these should be done with a pronated grip, but if you must, use a supinated grip.

4) Hollow Rock: 8 x 20:10

5) Row: 3 x 1000m

Rest 3 minutes between intervals. Hold fastest consistent time.

For results post weights of all sets of Overhead Squats and time to complete Met-con along with any scaling used. If you did Extra Work post times, thoughts, etc.

Post Results/Thoughts To Comments