Fundamental of the week- squat
Warm up: fun time air squat and core hold simon says
Strength: bench press 5×5
Accessory: overhead squat 5×5
Conditioning: WOD
10 rounds for time
15 wall balls
3 deadlifts
For those doing the open WOD today
Warm Up: 10mins
500m row
30 doubles
20 PVC snatch
20 overhead squat
Then take 10mins to hit a few reps at 35/24kg snatch, I’d recommend going a bit heavier so when you do the WOD it feels lighter
Open workout 14.1
10min amrap
30 double unders
15 power snatches @35/24
We will run 3 x 10min heats
