Overhead Squat
Warm Up
5×2 Working up to a heavy double

4 Rounds
10 Hang Power Snatches (95/65)
7 Pull Ups
130m Run
30s Rest

Use today’s strength segment to practice your Overhead Squats. If you have mobility issues, keep the weight light and get comfortable reaching full depth. If you’re feeling mobile and strong, work up to a heavy double.

For the conditioning, try to complete each of the four rounds as quickly as possible. Choose a weight for the Hang Snatches you can do nearly unbroken – if you need to drop once or twice each round that’s fine, but you should not be doing doubles. Hit the run hard each time, and use the 30s to recover and prepare for the next round.

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