Olympic Lifting: Weight Clean Sotts Presses 2 Sets: 5 Clean Sotts Presses (3 Seconds Pause Overhead Each Rep) Perform All Sets @ Light Weights - These presses will be performed from the front rack position in the bottom of a squat. - These will be challenging for those with mobility limitations. Using a PVC or performing these from a seated position on a box are alternative options.
Squat Clean and Jerk 4 Sets: 3 Squat Cleans + 1 Jerk 75-80% of 1RM Clean & Jerk
WOD: Time For Time: 21 Overhead Squats RX 95/65 55+ 65 /45 lb 800 Meter Run 18 Overhead Squats 600 Meter Run 15 Overhead Squats 400 Meter Run 12 Overhead Squats 200 Meter Run 9 Overhead Squats
THE BIG TAKEAWAYS 1. Reach for big/unbroken sets on the overhead squats. Even if it causes us to start our run a little slow, it still is better than staring at the bar on the ground. 2. After we get the first 100m of the run done, let's get a little more aggressive on our run. We don't want this to run to turn into a shuffle.