Not for time do 5 rounds of
5 x Overhead Squats, increase weight every set
Then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Results: For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg. AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.
Spend 15 minutes working on overhead squats.
Every 2 minutes for 24 minutes (12 sets):
Cash out: 50 x Burpees for time.
Results: Working on the overhead squats, I got up to two rounds of 5 @ 30kg. For the burpees did all 50 unbroken in 2:45.
Not for time do:
Then EMOM for 6 minutes do:
Then for time do 12-9-6-3 of:
Results: For the bench press we got up to 85kg. Did not time the metcon but it was quick.
Every two minutes complete 5 rounds of:
Then do AMRAP in 15 minutes of:
Results: For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round. AMRAP exactly 9 rounds.
Part 1: For form, do 5 sets of:
Part 2: Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Part 3: Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:
Results: Completed the metcon in 15:17