WARM UP – MOBILITY
Dynamic joint warm-up + hip rotations / openers
Dowel dislocates, overhead, and thoracic mobility
Warm-up/Tech: Overhead squats with dowel + empty barbells
PAUSE OVERHEAD SQUAT X 3
Overhead squat x 3 @3,3,X,2
Every 2:30 x 6 sets: (15 mins)
5, 5, 5, 3, 3, 3 x Tempo/Pause overhead squat @3,3,X,2
Start light and build slowly as needed to a challenging set.
Focus on ideal form, mechanics, and positions over max load.
Bars taken from the ground, you may snatch or clean and jerk to the back rack to set up for the OHS.
Complete AMRAP in 16 mins:
16 Alternating single arm devil press (50/35)
16 Alternating dumbbell box step-ups (24/20 – hold DB anywhere)
16 Dumbbell plank drag through (8/direction)
16 Single dumbbell overhead squats* (8/side split any way)
16 Box jump overs (24/20)
*If you can not safely (with good form) complete the single arm DB overhead squats sub to a single arm front squat.