Move

1) Overhead Squats (Or Front Squats):
- build to a technical set of 5

2) 30 Min AMRAP:

5 Knee-Raises
10 Russian Kettlebell Swings (Or Deadlifts)
600/500m Echo Bike

Train

1) Overhead Squats: 6-6-6-4-4-4-2-2-2
- build across the sets to a heavy double

2) “Medieval”

5 Rounds (30 Min Cap):
15 Toes-To-Bar
30 Kettlebell Swings @ 24/16
1800/1500m Echo Bike

Stimulus

1) From the rack, you can do a behind-the-neck push press with a snatch grip (or push jerk) before setting up your squat stance. This can be done with little to no weight on the bar as the goal is to improve overhead squatting ability

2) Toes-to-bar should take roughly 1 minute, KBS 2 minutes, biking 3 minutes. Reduce weight on KBS and do Russian (shoulder-height) as needed