Strength:
Overhead Squat
(5-5-5) 3-3-3-3-3
WOD:
AMRAP 7
7 Sumo Deadlift High Pull (115/75)
7 Push Press
We are going to overhead squat today – we know how much fun overhead squatting is! We are going for excellent form and technique under load today – the amount of weight you lift isn’t nearly as important as the mechanics behind your lift. The warm up will include great mobility to help and a review of what we are looking for.
We will work through 3 warm up sets of 5 reps and then transition into 5 working sets of 3 reps.
After that we have a fast and furious 7 minute workout of as many rounds of mid-weight sumo deadlift high pulls and push press. We’ve made this one difficult in that you won’t be able to just push press after that last high pull. You’ll have to set the bar down, and clean it so you can push press it.
We are working a bit heavier today, we usually do these high pulls in Fight Gone Bad at 75/55. We’ll be sure to review the SDHP and make sure this heavier weight is one you are able to do with good form. You’ll most likely pick your wod-weight off of what you can high pull.
The workout is only 7 minutes and even at a bit heavier weight you should be able to do the sets of 7 reps unbroken. Try to keep moving for the full 7 minutes today. Go as hard as you can for as long as you can.