Overhead Squat 1RM
5 Rounds For Time:
7 Overhead Squats, 135#/95#
21 Double Unders
TARGET INTENSITY: 9
Overhead Squat: Athlete should be able to complete each round in no more than two sets with short break, preferably unbroken. Scale load accordingly. Athletes who cannot safely overhead squat should substitute Goblet squats.
Double Under: Athlete should be able to complete each round in no more than 45 seconds. Scale repetitions accordingly. Scale movement to 1-2x single unders.
18 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlifts/side
10 Half Kneeling Split Squats/Side
10 Sumo Good Mornings
If athlete increases loads used from last week, increase should be small.
1) Banded Rotational Chops, 4x:30s/side (max reps)
*rest 90s beween sets