MOBILITY/SPECIFIC PREP
OH Squat Prep
STRENGTH
Overhead Squat
Warm-up sets: 3 sets of 5 reps with a weight around 50-60% of your 3RM
1 min rest between
Working sets: 6 sets of 3 reps with a weight around 70-80% of your 3RM
90 secs rest between
CONDITIONING
PERFORMANCE
With a partner complete (shared evenly)
2 Rounds (for time)
60/50 Cal Machine
50 Box Jumps/Step-Ups
40 Hang Power Cleans 40/30
30 Wall Balls 9/6
20 Burpee Pullup’s
