WARM UP

1 mile run; then:

6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats

SKILLS & SPECIFIC WARM UP

Overhead Squat – Overhead Squats (empty barbell)
5 x back squats
5 x behind-the-neck shoulder press
3 x overhead squats + 2 sec hold
3 x overhead squats

Then in 5′ increase weight at workout load

CONDITIONING

“THEY WILL BE COMPETITOR ”

15 min AMRAP:
10 OH Squats, #53/25
15 Ring Rows