Recommended Warm Up (10 Minutes):

2 Rounds:

On a Rower  10 Easy Pulls into 10 Hard Pulls

10 Shoulder Rolls (pvc)

10 Overhead Squats (pvc)


Every 8 Minutes for 3 Rounds:

25/20 Calorie Row

25 Overhead Squats (95/65#)

25/20 Calorie Row

25 Toes to Bar

*This is 24 minutes total.  If the clock catches you it becomes an amrap.  Try to get each round done as fast as possible so that you get rest before the next workout.  OHS should be 1-2 sets.

Scaling Options:

Toes to Bar  Knees to Chest  V-Ups


Snatch Grip Push Press + 2 Pause Overhead Squats (20 Minutes)


*Work up to a heavy single for the day.  You will be somewhat limited in weight by what you can push press.  Control the decent in the squat and get a good 2 second pause at the bottom.  The focus here is getting comfortable and building some stability in the bottom of your OHS.

Skill Work