MONDAY  

Strength Development:

OH Squat

70-75% of 1rm build overhead confidence

5 sets @ 2 minutes

·    4 OH Squats/Set

·    Focus on technique

Add weight from last time

WOD

Building pullups under fatigue. Taters are a great leg builder, lunges to build OH strength under fatigue

20 Minute CAP

21 – 15 – 9

·   Chest-to-Bar Pull-ups

·   Kettle-bell Taters or Goblet squats (RX 24/16 kg)

Then:

21 – 15 – 9

·   Overhead Kettlebell lunge steps (RX 24/16 Kg)

·   Pull-ups

If finished before 15 minutes continue as an AMRAP