Warm up (10)
Tabata (20 on 10 off) 15 rounds
-BB Push press
-Mountain climbers
-BarBell Over Head Squat
Technique (8)
A. 10min EMOM
Over Head Squats
5 reps @55-60%
*Make sure by min 5 that all athletes are still keeping depth, upright chests,
tight upper back and locked out arms.
B. Metcon (25) 20min cap
3 rounds for time:
10 clean and jerks 135/95
10 pistols squats (https://www.youtube.com/watch?v=qDcniqddTeE)
10 deficit Push ups (https://www.youtube.com/watch?v=rnnxULtZzzE)
