Move

1) Light Overhead/Front Squats
build to a technical set of 5

2) 10 Min AMRAP:

5-10-15-20…
Air Squats
Calorie Row

*add 5 reps to each movement every round

Train

1) Overhead Squats: 5 x 5 @ 75-80%

2) “Overhead Costs”

10 Min AMRAP:
10-20-30…Overhead Squats @ 95/65
15-25-35…Calorie Row

*add 10 reps to each movement every round

Stimulus

1) Overhead squat practice/strength development: if you can overhead squat with no pain, practice the squats (regardless of weight) provided you can maintain shoulder and midline stability as well as balance. Build to roughly the same weight as your best snatch and stay there

2) There is a lot of volume in each of these sets, be conservative off the start with the overhead squats and keep moving through the row. Try a narrow overhead squat grip to relieve pressure on wrists or switch to an overhead lunge or front squat