A) 3 Rounds:
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
B) Every Minute for 4 minutes, with an empty bar:
10 Wall Balls, 14#/12#
3 sets x 2 reps @ 82% of the top weight of EMOM x 18 single
EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.
Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.
Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.
7 minutes to Build to a 5-Rep Overhead Squat
– Rest 3 Minutes
10 Minute AMRAP:
2 Overhead Squats @ 5RM weight
Athletes should use a rack for their overhead squats. The overhead movement may be scaled to a 5 rep front squat. That same weight is used for the AMRAP workout.
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