OVERHEAD SQUATS & "SHORT & SWEET"

A) Strength:

1) EMOM 6:

3 Overhead Squats @ 75%
- Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.
- Beginner: Goblet or Front Squat (5 x 5). Rest 90s.

2) Warm-up Power Cleans & Overhead KB Lunges x 3 sets of 3 reps for cleans/3 reps each leg for lunges. Rest 60s.

B) WOD:

"Short & Sweet"

3 RFT: (11:00 Cap)

10 Power Cleans* (Rx = 135/95, S = 115/75, 95/65, 65/35)
20 Double KB Walking OH Lunges (Rx = 53/35, S = 35/26, 26/18, Weighted Walking Lunges or Bodyweight Walking Lunges)

*Beginners: Clean Grip Deadlifts in place of Power Cleans (135/95)

C) Extra Credit:

Plank Complex of Side Plank + Elbow Plank + Side Plank (4 x 10s ea). Rest 30s.
*Squeeze abs hard on each.