MONDAY  

 

 

Strength Development:

OH Squat

70-75% of 1rm build overhead confidence

 

5 sets @ 2 minutes

 

·    4 OH Squats/Set

·    Focus on technique

Add weight from last time

 

WOD

Building pullups under fatigue. Taters are a great leg builder, lunges to build OH strength under fatigue

 

20 Minute CAP

 

21 – 15 – 9

 

·   Chest-to-Bar Pull-ups

·   Kettle-bell Taters or Goblet squats (RX 24/16 kg)

 

Then:

 

21 – 15 – 9

 

·   Overhead Kettlebell lunge steps (RX 24/16 Kg)

·   Pull-ups

 

If finished before 15 minutes continue as an AMRAP