Warm Up

We will be doing this EVERYDAY and yes, I’m going to bore you with the details.  You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think.

Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance

Modified Burgener Warm Up – Move with a purpose

1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
2. 1 + Elbow High & outside – Bar close
3. 1 + 2 + Muscle Snatch – Turnover
4. PVC Overhead Squat – Core strength
5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

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

WOD:

For Time: 100 Overhead Squats at 65/95

5 Burpees every time the barbell is set on the ground (rest in the back rack)

Use the training bars if you are using less than 65lbs. The barbell needs rubber plates on it so you can safely drop it from overhead if you’re arms get burnt out.  This might mean running two heats, or you can always make it a partner WOD.