Skill
Overhead Squat
6 sets of 3 reps

We don’t often do the overhead squat in isolation, so your coach will take a few minutes to cover the options available for getting the bar overhead. The strongest method will be taking the bar from a rack and doing a snatch-grip push jerk from behind the neck. Be sure you back far enough out of the rack that you can drop the bar after the third rep if needed. If you’re going lighter and would rather just snatch the bar, that’s an option, too.

We’re off the clock, so take about 12-15 minutes to work through all six sets on your own.

Workout of the Day
4 rounds for time:
10 devil presses
30 double unders
10 deadlifts
30 double unders

12 minute time cap

Use a deadlift weight that lets you hit each round in no more than two sets; this workout should be a relatively fast and intense burner. Scale the jump rope to something that takes no more than 45 seconds so that you don’t get bogged down between your dumbbell and barbell.

standard: 135/95, 35/20
rx: 185/135, 50/35
sport: 225/155, 50/35
metcon: