Wednesday, December 13, 2017

12/13/17

Overhead Squats and more for midweek!

WEDNESDAY

Strength
Overhead Squat [Video]
Complete 7 Sets of 3 Overhead Squats.
Build as you go, as long as proper overhead lock-out is performed.

Partner Conditioning
2 Rounds For Time:
• AMRAP in 4 Minutes of Rowing for Calories
• AMRAP in 3 Minutes of Power Snatch (#75/55 Rx; #115/75 Rx+)
• AMRAP in 3 Minutes of Sled Pushes (4/3 Weight Plates)
• Rest 2 Minutes

Optional Additional Work
Pick a Skill:

Ring Muscle-ups [Video]
Complete 4 Sets of 2-5 Ring MUs
Rest as needed

Bar Muscle-ups [Video]
Complete 4 Sets of 2-5 Bar MUs
Rest as needed

Butterfly Pull-ups [Video]
Complete 4 Sets of 5-8 Butterfly Pull-ups
Rest as needed