All Levels:

 

A. OHS:

3-3-3-3-3

 

B. AMRAP 20 min.:

400 m Run

Max rep BW overhead squats

 

S1= 75%, S2=50%

 

 

Advanced Class:

 

A. OHS:

3-3-3-3-3

 

B.  5 Rounds for time:

400 m Run

21 OHS's 75/55lbs DB

 

C. 3 Rounds for quality:

20m Double DB OH lunges

40s Chin over bar hold

40s Top of dip hold