Skill

Review the Overhead Squat barbell movement.  Spend ten minutes working up to a weight that is slightly ABOVE the weight you expect to use in the workout and perform 2-3 reps. You can power snatch the weight but try to land in the squat snatch for your first rep if possible.  Based on how this skill practice goes decide what weight you will use for the workout.   Going “unbroken” during the workout is not required of course but choose a load that you can manage for several reps with good form even when fatigued.

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 Overhead Squat 135/95lbs
400M Run

Workout notes: Substitute strict pull-ups for supinated ring rows rather than banded kipping pull-ups! Keep your body planked and avoid generating momentum with your hips.   The Overhead Squat can be quite challenging if you have mobility problems so if you aren’t able to perform the movement during the skill work substitute the movement with back squats.