Wednesday August 25th

21.08.25

INTENDED STIMULUS

1.) Finish the workout in less than 10:00. Advanced athletes should push close to 5:00.
2.) Overhead squats should be unbroken for at least the first round, then broken into no more than two sets.
3.) Double unders or scaling options should take no more than :45.

RX

3 Rounds For Time:
10 Overhead Squats (115/75#)
50 Double Unders

LEVEL 2

3 Rounds For Time:
10 Overhead Squats (95/65#)
30 Double Unders

LEVEL 1

3 Rounds For Time:
10 Overhead Squats (65/35#)
75 Single Unders

SKILL WORK

Pre-Workout:
For Load:
Heavy Squat Snatch + Overhead Squat

STRETCHING

3 Sets
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side

WHITEBOARD BRIEF

Target Time | Less than 10:00
• This is a fast-paced workout. Back and forth between two movements as quickly as possible. Don’t save anything in the tank.
• The weight on the overhead squat should be something you can perform the first round unbroken, however, some may be able to perform the entire workout unbroken. If you have to drop the bar, it should not be more than once.
• For double unders, if you have them but not the volume, don’t take them away from yourself. Consider performing as many as possible in :30-:45. If you get super frustrated, switching to single unders is another option.
• In the specific warm-up, we will take the overhead squat as an opportunity to build up to a heavy squat snatch + overhead squat. This weight should be heavier than what you use in the workout.