Warm Up: 30 Air Squats
60 seconds Dead Hang
10 each side Thoracic Rotations in Squat
10 Yoga Push Ups
10 Tempo Overhead Squats @empty bar (3 seconds on the way down)
Strength: Overhead Squat 10-8-6-4-2.
*Increase weight every set. Build to a heavy double. Rest as needed between sets. Start at ~50-60%1RM.
WOD: 6 minutes AMRAP Of:
10 SDHP @40/30kg
-Rest 2 minutes-
6 minutes AMRAP Of:
10 STO @40/30kg