Skill
Overhead Position
Sally Up/Sally Down OH Squats (broomstick)
Focusing on perfect from on the squat holds, aiming to keep chest up, active shoulders. Use bar (45lb) if you dare.
WOD
4 Minute AMRAP, then 8 Minute AMRAP, then 12 Minute AMRAP of the following (3 minutes rest between AMRAPS)
200m Run
3 Power Cleans
6 Burpees
9 Toes to Bar
L1:135/95
L2: 115/75
L3:95/65
Score is total rounds and reps for each individual AMRAP.
