AC Met Con
Warm Up
2 Sets (10:00 CAP)
1:00 Cardio (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats
2-3 Sets (Time dependant) *
:45 Cardio (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS
*Can be performed with an empty Barbell after the first round.
Skill
2×6
2×3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.
Workout
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Cardio + Max Overhead Squats
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest