Overhead Squats

Warm-up | 5:00

50' bear crawl

50' lateral bear crawl

30-second elevated calf raises

10 PVC passthroughs

10 PVC good mornings

5 KB goblet squats sumo stance

5 KB goblet squats feet shoulder width apart

5 KB goblet squats feet together

5/5 KB windmills

TECH | 2:00

Overhead Squat

Specific Warm-up | 6:00

Snatch Progression to Overhead Squats

3 deadlifts to mid-thigh

3 deadlift shrugs

3 muscle snatch

3 hang snatch

3 overhead squats

Note: Build to first workout weight for overhead squats (should work out to be 85% of your 1RM)

Break | 2:00

WOD | 20:00 | H:30

RX/Intermediate/Beginner

Overhead squat 5-5-5-5-5 reps

Cooldown | 4:00

Banded shoulder stretches

Quad stretch

Pigeon pose

Child's pose