Warm Up
 
Mobilize and stretch shoulders

3 rounds
50 single skips
10 PVC OHS
30s Hollow hold

Skill
Empty bar snatch and OHS warm up:
5 reps each

Muscle
Power
Squat

Strength
OVERHEAD SQUAT 70%
 OHS 5 – 5 – 5 – 5 Tempo 3s down, 1s pause, 2s up

Aim for 70% and higher

Metcon
CF.18.09.05
In partners. 6 rounds each
1 work 1 rest
12/8 cal bike, 20/14 cal Schwinn
10 Wallballs
5 Push ups