Met Con
Warm Up
1:00 Walking Lunges w/ Arm Crosses
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom
AMRAP x 3 MINUTES
10 Jumping Jacks
5 Behind Neck Wide Grip OH Press (w/barbell)
10 Alt. Groiners
Skill
3×6
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.
Workout
5 ROUNDS FOR TIME
6 Power Snatches
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep