Strength/Skill
Overhead Squat
Find your 4 rep max.
4-4-4-4

*Good stable lifts are the must on overhead squats.
**Between sets, identify and correct any mobility issues identified.
then
Bench Press – Drop Set
3/8 – 3/8 – 3/8 – 3/8

*These lifts are designed for heavy on the three reps, then immediately drop down lighter for eight reps.
**Heavy press 90%-95% PR weight, lighter press should be 75% PR weight.

MetaHIIT: 21-15-9 reps for time
Power Press to Overhead Squat
Toes to bar

*Power press, dip drive to overhead position from behind neck. Once overhead continue squat, then return bar behind the neck. Repeat this for rep scheme.
**Weights are: male 135#, female 95#

Post your scores to the Whiteboard.