Happy Leap Year!

Warm Up

Go over the Bergner Warm Up

Foundational Movement

Overhead Squat

Set-up: 

• The stance is with the heels at shoulder width 
• Full extension at hips and knees 
• Bar held overhead, in the frontal plane, with a wide grip 
• Active shoulders (armpits forward and shoulders push up into the bar) 
• Elbows locked 
• Weight on heels 
• Keep the chest up and brace the abdominals to maintain a neutral spine 

Execution: 

• Maintain constant upward pressure and active shoulders to support the load 
• Bar remains in the frontal plane or slightly behind 
• Hips travel back and down 
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”) 
• Knees stay in line with the feet 
• Head position is neutral 

Finish: 

• Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement 

Strength*

Overhead Squat – 5 sets, 5 reps

If you have done snatches & overhead squats with us at least twice, do the following complex instead:

2 Power Snatches + 3 Overhead Squats = 1 rep

E2MOM for 10 minutes (5 sets total)

WOD

(Yes, this is edited from the original post as OHS & C2B after 16.1 is bad programming, especially for everybody that repeated.) 

Row 2k