01/13/2021

STRENGTH

3x5

Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

WOD

FOR TIME

20-16-12

Alt. DB Squat Snatch RX (50/35) CFC1 (35/20)

Up-Downs Over DB

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

OHS -- Five reps should be good for athletes building this skill...although without a ton of loading, you might want to have them do 5 Sets in the 20:00. Light weight, add some tempo, and have them really feel the position. If it’s not happening today, a high bar Back Squat or a Front Squat can be subbed.

DBSS -- Volume today again probably not a big issue, more so loading and the complexity of the movement...consider lighter loading to allow athletes to be able to do at least 6-8 reps before needing to rest.

DB Up-Down -- Volume will be fine for most but want to make sure that athletes keep moving through this part of the workout...no more than 1:30 / 1:15 / 1:00 on the sets of 20-16-12 respectively.

*Movement Adjustments*...

OHS -- If athletes are unable or not interested in building this skill, allow them to work the high bar Back Squat or the Front Squat. A good way to balance here is to have the athlete do the Warm-Up and Teaching Section with the OHS in mind then swap to the other movements when getting into the lifting.