DYNAMIC WARM-UP
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)

1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats

OVERHEAD SQUAT PROGRESSION
MOVEMENT FOCUS
3 overhead-squat initiations Press up as the hips push back
3 above-parallel overhead squats Hold just above parallel and press up
5 overhead squats press up into the bar at the bottom of the squat
5 overhead squats push the bar away from the head throughout the entire squat

On a 6:00 clock:
Build a heavy 3-rep overhead squat from the floor with a power snatch.

1 set:
9 overhead squats

RX

AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

INTERMEDIATE

AMRAP 12:
9 ring rows
3 overhead squats (55/75 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

BEGINNER

AMRAP 12:
9 ring rows
3 overhead squats (35/45 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)