1. Overhead Squat
15m to heavy single for the day

2. Snatch (If no conditioning)
15m to heavy single for the day

If no Snatch, then:
1000m Row
100 Double Unders
1 Mile Run

Front Squat
7×5 Across

Today, everyone will start by warming up, then working to a max Overhead Squat for the day. If you’ve been spending time on your Squat mobility, hopefully you’ll see that pay off today. If you’re having issues getting into position for a Back Squat or even an Air Squat, use this time to continue working mobility – I promise it will pay off.

After the OHS, athletes will have a choice of either using the rest of the class to set a 1RM Snatch for the day, doing the extra work of Front Squats, or doing the conditioning. The coach will be mostly focused on those athletes who choose to Snatch, but if you want to work in extra conditioning, that is an option.

Leave a Reply