Three options for today’s OHS work, if you’ve been moving well and hit your 1RM last week follow training for “A”. If you missed last week but have a solid OHS, go for “B”. If still working on ROM and technique, treat C as an EMOM rotating through three pieces for 12-18 minutes depending on ability.

Overhead Squat

A. Build to a heavy triple then back off and complete 2 sets of 3 at 80% of your heavy 3 for the day.
B. If proficient take a 1RM test
C. Drills
1. Overhead Squat Hold with PVC :30/:30
2. Barbell OHS to max safe depth
3. Wall Squats x 10

Conditioning

For Time

21-15-9

Burpee Box Jump Overs (24/20)
Thrusters (45/33)