Over Head Squat

Warm-up

Focus on shoulder mobility, i.e. use a pvc pipe for:

25 back squats

25 over head squats

25 body rotations to the right 

25 body rotations to the left

also work on hip flexibility and  hamstrings....

NO static holds, 

sWOD

Advanced athletes

5-5-3-3-3   ( try and move up in weight each set )

Novice athletes

2-2-2-2-2-2  ( focusing on technique not weight )

NOTES: Range of motion in the shoulders and hips will be a limiting factor for most people.  Do NOT get discouraged.  Only go down as far as the body will allow.  Once your back starts to round or chest drops dont go any further down.  

WOD

Part I

EMOTM for 12 minutes

4 alternating dumbbell snatch

8 jumping lunges

Part II

Tabata squats for a grand total.

8 rounds of (4 minutes)

20 seconds of work 

10 seconds of rest