Everyone begins with warmup sets, starting with an empty bar. If you choose strength, work up to a 5 rep max as long as form allows. If you choose Skill, work up to a medium weight, focusing on improving depth, form and technique. In either case, do not increase weight unless all five reps are solid and you reach full depth.
Following your OH Squat sets, perform….
DB Floor Press 10-10-10-10, increasing weight. Max reps in fourth set if you are able. Rest as needed between sets
Warmup: 3 rounds of
300 meter row
10 seconds each of I.S.C.stretch complex
10 shoulder rollout – pvc
10 OH squat – pvc
15 KB swing, American
AfterWOD: 1000 meter row, for time