OVERHEAD SQUAT
*All percentages based on :15s Overhead Squat Hold*
Every 1:30 x 5 sets:
1 Pausing Overhead Squat
Set 1-3 @ 85%
Set 4-5 Build as you see fit
Pauses:
:3s at Quarter Squat
:3s at Just Above Parallel
:3s at Bottom
:3s at Just Above Parallel
:3s at Quarter Squat
METCON
“Five O’Clock Somewhere”
AMRAP 5:
27 Power Snatches (95lbs/65lbs)
27 Burpees
27/21 Calorie Echo Bike or 40/28 Calorie Row
—REST 5:00—
AMRAP 5:
21 Power Snatches (115lbs/85lbs)
21 Lateral Barbell Burpees
21/15 Calorie Echo Bike or 27/21 Calorie Row
—REST 5:00—
AMRAP 5:
15 Power Snatches (135lbs/95lbs)
15 Bar Facing Burpees
15/12 Calorie Echo Bike or 21/15 Calorie Row
