MONDAY

STRENGTH

Increase weight each set working up to a heavy double.

Overhead Squat

2/2/2/2/2

METCON

“In Over Your Head”

14 Minute

OPEN/PERFORMANCE

200 Meter Run

8 Single Arm DB Overhead squat. 4 Left plus 4 Right (50/35)

8 Burpee over the DB

FITNESS: 35-40/15-25

FITNESS will be a matter of comfort. Whether doing Open, Performance of Fitness pick a weight that you can handle. Your coach will be looking to see if you can achieve proper position. If you can’t get as low as you do with a wall ball for example, you’ve gone too heavy. This is a difficult movement. I’d love to see you go light and hit the proper position.