A. 3 Overhead Squats @ 100%
Build to a heavy set of 3 in 15 minutes
B. Practice Rounds
## 1 Round
*With Workout Weight:*
5 Overhead Squats
4 Sumo Deadlift High Pulls
3 Chest to Bar Pull-ups Scoring: Not Scored
C. FaceTime
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-upsScoring: Not Scored
* While the reps are relatively small and the bar is relatively light, quick breaks throughout these three movements can help athletes move for most of the 10 minutes
* All three movements have big ranges of motion, which have the potential to really 'gas' athletes
* Completing these stations somewhere between 2-3 sets will likely be the most consistent option throughout
## OVERHEAD SQUATS
* If there is one movement we can try to break up the least, it's the overhead squats
* Breaking the overhead squats more than once means quite a bit of rest and extra snatches that don't count towards the score
* Think about completing these in 1-2 sets if possible:
* **1 Set:** 15
* **2 Sets:** 8-7
## SUMO DEADLIFT HIGH PULLS
* The sumo deadlift high pulls are easier to break than the overhead squats, since they come back down to the floor regardless
* 2-3 quick sets here is ideal:
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
## CHEST TO BAR PULL-UPS
* It is better to break the sumo deadlift high pulls and chest to bar pull-ups more in order to work through larger sets of overhead squats
* Just like the barbell movement before, let's think about 2-3 quick sets here:
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3