SPECIFIC PREP
OH Squat Prep
STRENGTH
PERFORMANCE
Overhead Squat:
Warm-up sets: 3 sets of 5 reps with a weight around 50-60% of your 3RM
1 min rest between sets
Working sets: 5 sets of 8 reps with a weight around 50-60% of your 3RM
90 secs rest between sets
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 12
10 Front Squats
15 KB Swings 24/20
20 Box Jumps 24’/20’
25 Ab Mat Situps
Front Squat (using a weight challenging but manageable for 10 reps)
