WARMUP
## 30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats
Active Spidermans
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
*Try to Get More Narrow with Each Set on PVC*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Couch Stretch: 1 Minute Each Side
# TEACHING
## CHEST TO BAR PULL-UPS
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar or Chin Over Bar
* Ring Rows
## OVERHEAD SQUATS
### Movement Prep
5 Pausing Overhead Squats (3s in Bottom)
5 Overhead Squats
## SUMO DEADLIFT HIGH PULLS
### Movement Prep
10 Second Finish Position Hold
5 Sumo Deadlifts
5 Sumo Deadlift + Shrug
5 Sumo Deadlift High Pulls (Slow)
5 Sumo Deadlift High Pulls (Fast)
Strength: OVERHEAD SQUAT
* We’ll have about 15 minutes to build to a heavy set of 3 overhead squats
* To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead
* As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter
WOD
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
