Warm up: 400 m run; w/ a pvc--10 pass thrus, 10 windmills, 10 ohs, 10 hollow rocks, 10 sdhp; 10 squat jumps, 10 push ups
Mobility: hips, glutes, shoulders
Skill Focus: OHS
Warm up and build to a . . .
OHS 3 RM Levels 2 & 3
Technique work building to a 5 rm Level 1 (or if necessary work on back
or front squat)
DWOD:
Level 3
8 box jumps 30/24
8 kb SDHP 70/53
8 pistols (toe grab ok)
Level 2
8 box jumps 24/20
8 SDHP 70/53
8 weighted/ plate elevated pistols
Level 1
8 box jumps 20/16 (or use risers for doable height)
8 SDHP 53/35
8 split squats
8 RFT
Post ohs rm and time for score
It matters not where you start but whether you finish. . .
Mobility: hips, glutes, shoulders
Skill Focus: OHS
Warm up and build to a . . .
OHS 3 RM Levels 2 & 3
Technique work building to a 5 rm Level 1 (or if necessary work on back
or front squat)
DWOD:
Level 3
8 box jumps 30/24
8 kb SDHP 70/53
8 pistols (toe grab ok)
Level 2
8 box jumps 24/20
8 SDHP 70/53
8 weighted/ plate elevated pistols
Level 1
8 box jumps 20/16 (or use risers for doable height)
8 SDHP 53/35
8 split squats
8 RFT
Post ohs rm and time for score
It matters not where you start but whether you finish. . .
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