AC Met Con
Warm Up
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS
Skill
4×3
Overhead Squat
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.
Workout
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch