101317

​Metcon (Reps)
AMRAP 3
18 Overhead Squats (75/55)
18 Pull Ups (1- 12 Pull Ups, 2- 24 Jumping PU)
Max Burpees

Rest 1:00

AMRAP 3
15 Overhead Squats (95/65)
15 Pull Ups (1- 12 Pull Ups, 2- 20 Jumping PU)
Max Burpees

Rest 1:00

AMRAP 3
12 Overhead Squats (115/80)
12 Pull Ups  (1- 6 Pull Ups, 2- 16 Jumping PU)
Max Burpees

Rest 1:00

AMRAP 3
9 Overhead Squats (135/65)
9 Pull Ups (1- 6 Pull Ups, 2- 12 Jumping PU)
Max Burpees

How to scale OHS for skill

If you are not able to perform the Overhead squat at full range of motion and complete stability then switch weight for PVC pipe or switch movement to Front Squat or goblet squat. 

How to scale OHS for weight

There are four rounds.  Choose a weight that you can perform 12 OHS when fresh and make that the weight for your last round.  After choosing said weight choose 3 lower weights for the subsequent rounds.

If you're scaling and have not completed the OHS and pull ups at the 2:30 mark drop down and start on those burpees.

Things to remember

Overhead SquatsActive ShoulderEspecially as the weight builds across each round, we want to set the tone with the lighter weights in establishing proper positioning. It is easy when the bar is light to get away with relaxing the upper body a touch, but athletes will be unable to get away with that at heavier loads. Maintaining an active shoulder will take unnecessary added strain off the wrists and shoulders. Showing the armpits to externally rotate the shoulder while actively punching up into the bar will help athletes find this active shoulder position.
Hand PositionIf athletes have the necessary mobility to do so, bringing the hands in slightly on the barbell will make for a more stable position. This is a better position of support because the shoulders will be directly stacked over the hips, which are stacked over the ankles. Looking to return hands back towards a snatch width grip if walking the hands in causes the athlete’s chest to drop towards the ground.






Accessory
Bar Bell Curls
4 x 12

Band Tricept Ext

4 x Max reps for 30 sec