Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for what is suitable for you.
Part 2 – Conditioning: “Overtime”
Performance: 5 RFT of –
- 12 Box jump (24/20″)
- 6 Overhead Squat (95/65lb)
- 12 Lunge steps with BB in front rack (95/65lb, L+R=2)
Fitness: 5 RFT of –
- 12 Box jump or step-up
- 6 Overhead Squat
- 12 Lunge steps with BB in front rack, DBs, or unloaded
Is this a benchmark? No
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