Thursday - Over head

group warm up
Line drills

PVC Pipe OH Squat practice
- 3 sets of 10 with pvc

Strength
3-3-3-3-3
Grip as narrow as possible OH Squats (pinkies inside of knurl mark)
Use a rack as needed
Try to increase the weight of each set
Record heaviest set on white board

Metcon
16-12-8-4
-OH Squat 115/85, 95/65, 75/55 (no rack)
-KB Swing 55/35, 35/20, 22/10
-Floor Sweepers
-Cal Row

*If you can't do an overhead squat, go as light as needed to try to hit below parallel.