Take the first 15-20 minutes of class to find a new 1RM overhead squat from the racks. You’ll want to get setup like a back squat and push press or jerk from that position to overhead.

The metcon is 3 rounds for time of 9 front squats, 15 knees-to-elbows and 21 KB swings. Front squats will come from the ground and a clean may count as your first front squat. If you have active lats, you may scale KTEs with “knees as high as you can,” however, if you can only just hang, then you should do V-ups as your scale.

Strength

1RM Overhead Squat

Conditioning

3 rounds for time:
9 front squats, 135/95#
15 knees-to-elbows
21 KB swings, 53/35#