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Sun and the Moon

22
Jan

Sun and the Moon

SKILL – Overhead Squats

STRENGTH – Front Squat 6 sets of 3

Work at 87% of your 1 rep max.

METCON – Death By Wall Ball with a Burpee twist.

Start each minute with 3 burpees.  Wall balls will start at 1 and increase by 1 each minute.  i.e. Minute 1 – 3 burpees, 1 wall ball.  Minute 2 – 3 burpees, 2 wall balls.  etc.

When you are finished, rest 2 Minutes and complete 40 Overhead squats (95/65) as fast as possible.

Level 1 – Wall Ball 20/14, Overhead Squats 115/85

Level 2 – Wall Ball 20/14, Overhead Squats 95/65

Level 3 – Wall ball 14/10, Overhead Squats 65/45

Level 4 – Wall Ball 10/6, Overhead Lunges with a plate (25/15)

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