rx
For load:
3-3-3-3-3
Overhead squat
Post-workout accessory
2 rounds for time with a partner:
50 syncro med-ball sit-ups
25 syncro burpees
– 5:00 time cap.
– If time-capped, log reps completed.
Score: Load
L2
Same as Rx’d
Score: Load
L1
For quality and practice:
5-5-5-5-5
Overhead squat
– PVC or empty barbell.
Intended Stimulus
Heaviest 3-rep overhead squat with full range of motion.
Start a new set every 4:00.
The first set should be a moderate-to-heavy load.
Increase the load across each set if mechanics are sound.
Use the rack and behind-the-neck jerk to get to the starting position.
Post-workout accessory
2 rounds for time with a partner:
30 syncro med-ball sit-ups
15 syncro up-downs
– 5:00 time cap.
– If time-capped, log reps completed.
Videos: