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

Death by Weight increase: E2MOM 3reps (10 rounds or 20 minutes)

Scaled: Start at 35/45 and add 5lbs (2.5 weights) every round, ending at 80/90

RX: Start at 35/65 adding 10lbs (5lb weights) every round, ending at 125/155

WOD

Interval Rowing

Row 500, rest 2 minutes

Repeat for 5 intervals