6/19/17

Weightlifting
Five sets
Narrow-Grip Overhead Squat x 3 reps @ 3311

Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used
Metcon
Granite Games Qualifier Event 3
Beginning on a 4-minute clock:
Complete two rounds of:
12 Overhead Squats (95/65 lbs)
12 Toes to Bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
Complete two rounds of:
10 Overhead Squats (135/95lbs)
12 Toes to Bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
Complete two rounds of:
8 Overhead Squats (165/115 lbs)
12 Toes to Bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
Complete two rounds of:
6 Overhead Squats (185/125 lbs)
12 Toes to Bar
Stop when the running clock reaches 16 minutes.

FITNESS
(75/55lbs)(95/65lbs)(105/75lbs)(15/80lbs)
(Scaled)
12 knees to chest

 

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