Warm Up
1 min Bike
30 Seconds BS Pass Throughs + 30 sec BS Good mornings
1 Min Bike
30 Seconds BS Lat Stretch + 30 sec BS Snatch grip Press
1 Minute Bike
30 Seconds BS Lift Offs + 30 sec BS Back Sq
Over Head Squat Practice
- Getting the bar from Rack and Floor to Overhead
- Loading the hips before the knees
OverHead Squat – Strength
15 Min to Build to Heavy single
WOD “Hot Mess” – For Time
2 Rounds
25 Overhead Squats (52/38)
35/25 Calorie Echo Bike