L1: a) Overhead Squat skill work and progression
(Behind the neck snatch grip push press+ OHS, Drop snatch+ OHS, etc…)
*This is meant to be at manageable weights in order to develop skill with overhead movement, not to try and find a heavy single or 1RM! These lifts must be complexes representative of the couple listed above and with weights that still allow for quality of movement.
b) KB Windmill x5/side x3 sets
2 Min. Rest between sets
*Try to use same weight KB as last time or go heavier if comfortable.
c) 12 Min AMRAP of:
Push ups x10
Chinese DB row x 5/ arm
*Pace for constant work!
L2: a) Reverse Overhead Med Ball throw x3x4
b) 4 Sets of:
Row- :90 sec @85%
Rest 9 Min