Start the day with tempo overhead squats. Increase your mobility while improving your balance by trying to keep your weight on your mid-foot all the way down, while pausing, and all the way back up again. When you get to the heavy 10 reps, test yourself but don't max out. This should be a challenging weight, but with zero degradation to form or technique. Don't go so heavy that you can't do the WOD.
A lot of overhead work today. When you finish the WOD, set a timer for 15 min, grab a LAX ball, and spend some dedicated time on your shoulders, chest, and upper back.
Overhead Squat
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.
5 Sets of 1 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.
Followed by,
Overhead Squat - 10 Rep Heavy
Overhead Squat - 10 Rep Heavy
Conditioning
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
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