2 rounds as warm-up:
:10-:20 hang from bar
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
Every :90 for 15:00 (10 sets):
1 overhead squat, 22X1
OR
1 squat snatch
+
For time:
40 toes-to-bar or med ball sit-ups
800m run
120 air squats
+
5:00-10:00 coach-led mobility work
notes: emphasis for OHS is perfect overhead positioning thoughout… if shoulder mobility/stability only allows for partial ROM before bar deviates or elbows bend, stop there, hold for the :02, and return to standing – don’t practice poor movement!