Tuesday 08/11/26

Warm-Up — 10 Minutes

3 rounds

30 single-unders

10 ankle circles

8 Cossack squats

10 band pass-throughs

8 wall ball shots (light)

Overhead Squat Prep

2 rounds

8 PVC behind-neck presses

6 PVC overhead squats

:20 overhead PVC hold

5 slow overhead squats

Skill/Lift — Overhead Squat

Start with PVC → empty bar → light loaded bar.

5 × 5

Use a 3-second descent on the first 2 reps of each set.

Scaling Progression

Level 1: PVC to target

Level 2: Empty bar to box

Level 3: Full-range empty/light bar

Level 4: Light loaded OHS

Priority:

Position > depth > load.

Supporting Accessories — 3 Sets

8 Kneeling Bottom-Up KB Press/arm

10 Sumo Gob Squat

12 Banded External Rotations

:20 Single-Arm Overhead KB Hold/side

WOD — 14-Minute AMRAP

10 Med-Ball Slams

12 Alternating DB Reverse Lunges

14 Sit-Ups

20 Single Jump Rope