Overhead Squat
Build to a Heavy Double

For Time:
35/25 Calorie row
27 Chest to Bar Pull-Ups
21 Power Snatches 50/35kg
15 Overhead Squats 50/35 kg
9 Squat Snatches 50/35kg

In preparation for the overhead work in “TKO”, athletes will begin the day by building to a heavy double overhead squat. The limiting factor for many athletes will be getting the weight overhead, so touching on how to safely jerk the bar overhead form the back rack will be important leading into the piece. Within the workout, athletes can choose one weight for all three barbell movements. This should be a weight that they could confidently string together 15+ repetitions when fresh. For athletes who aren’t squat snatching, complete the following:

For Time:
35/25 Calorie row
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)