Strength
Take 20 minutes to build to today’s 1 Rep Max:
Overhead Squat
MetCon
“Pineapple Shrimp, Lemon Shrimp, Coconut Shrimp…”
AMRAP in 12 minutes of:
7 Overhead Squats 115/75
30 Double Unders
Barbell
5 Sets of:
Power Clean x 3 @ 70%
5 Sets of:
Snatch Pull x 3 @ 90%
3 Sets of:
Back Extensions x 20
We start with working up to a 1 Rep Max Overhead Squat. Again, listen to your body. The Open WODs are priority so only push it if you know there won’t be serious consequences. You will have 20 minutes to build so here is a good opportunity to practice your jumps in weight and the rest needed between sets. For rest, a good general rule of thumb is to rest longer between the heaviest attempts and shorter while you’re still warming up.
We have a moderate time domain for today’s AMRAP and moderate weight for the Overhead Squats, which means pacing is key here. It is definitely possible to get into double digit rounds but finding a good starting pace is the key. When in doubt, start off a little slower than you think because you can always push harder later on. Do not start out as fast as you can possibly move because you’ll make it to about 6 minutes and start staring at the barbell.