Dynamic warm up

Overhead squat 3-3-3-3-3 reps

While warming up, practice the “behind the neck jerk” in preparation for the heavier sets of overhead squats. Also practice missing the lifts during lighter loads to ensure safe bailing. The first working set should be approximately 80% of a known 1-rep max. If unknown, the first working set should feel heavy, with sound mechanics, and no misses. Try for a new 3-rep max by the third or fourth set. Log loads lifted to track progress.

Metcon

”Karen”

for time 150 Wall ball 9/6