THURSDAY

Strength Development

Overhead Squats

5 – 5 – 4 – 4 – 3

@ 2 minutes/set

Focus:

·   Strong overhead lockout position

·   Drive out of bottom of squat

·   Building towards 70% 1RM

·   Warm-up & technique for WOD

Comptrain WOD

“Control V”

For Time:

18-minute CAP

·   30 Overhead Squats (RX 42½/30 Kg)

·   150 Double-unders

·   50/40 Calories OR 800-meter Run

Rest 2 minutes

·   50/40 Calories OR 800-meter Run

·   150 Double-unders

·   30 Overhead Squats

Focus of WOD:

·   Weightlifting/Met-con

·   Building set volume and

·   Efficiency with movements