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.