EMOM
WARMUP
– 2 Rounds:
10 Down&Up
10 PVC Overhead Squats
10 Scapular Pullups
5 High Pulls @20/15kg
5 Overhead Squats @20/15kg
WOD PREP
– Overhead Squat Review
5 Muscle Snatch
rest
5 Overhead Squats Tempo 3.3.X.1
rest
5 Overhead Squats @light
rest
5 Overhead Squats @medium
rest
5 Overhead Squats @wod weight
WOD
– EMOM x 20′:
Min1: 8-10 Strict Chinups
Min2: 30” Max Burpees
Min3: 4-6 Overhead Squats @60/40kg
Min4: 30″-40” Elbow Plank Hold
RX GOAL: All Chinups unbroken ; 10-12 Burpees