0:00-10:00
3 rounds for time of:
8 Overhead Squats, 115/80 lbs
24 Pull-ups
On the 10:00
3 rounds for time of:
8 Power Snatches, 115/80 lbs
24 Wall Balls, 20/14 lbs
Stimulus is moderate, steady pacing. Athletes should pick a barbell weight that will allow them to complete each set of overhead squats unbroken and each set of power snatches in fast singles or a consistent touch-and-go set of 3-4 reps. Athletes should aim to complete the first couplet with at least 3 minutes of rest and modify accordingly to meet this suggested time frame.
Overhead stability will play a big factor in this workout as it progresses. Athletes must focus on a strong, active shoulder position with steady breathing patterns through the lifts.
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