Strength: Overhead Squat: 6×4


3 Rounds

20 Hang Clean & Jerks (115/75)

20/15 Cals on ERG

Rest :90

Directly into…

3 mins max cal bike(1x)

Directly into

3 Rounds

20 Box Step Ups(24/20)

500/400m SKI

Rest :90


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. It’s demanding and it reveals every lack of mobility without mercy. We can run but we cannot hide from this movement…6×4 overhead squats ascending in weight as possible, but focusing on form first.

From here we have an all out intensity, humbling metabolic conditioning piece. The intention today with the wod is speed, scale appropriately so that you can minimize the work duration of each interval, go hard, rest hard and repeat.

Box Brief:

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