July 26, 2015


AMRAP in 4 Minutes
5 Overhead Squat Light
3 Overhead Squat Moderate
1 Overhead Squat Medium

Rest 2 Minutes

AMRAP in 4 Minutes
Row for Calories

Rest 2 Minutes

For time

Run 800M

Workout Notes: The format of this workout is a familiar one if you participated in our July 12 workout. We start with a difficult skill that requires a great deal of strength, mobility, balance and coordination.  For this portion of the workout choose 3 weights to lift. The first weight should be one that falls a little bit lighter that what you would normally lift in a metcon scenario. The second can be around your normal metcon weight and the final weight a tad heavier if the lifting is going well. Practice squat snatching your first rep if possible.  After you complete your medium weight rep deload the excess and start again with the light weight.  Use 1 barbell and have your own weights ready.  If mobility issues are preventing an overhead squat work on the front squat with upright torso. Experienced lifters can start with the row rather that the overhead squat.


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