1. Overhead Squat Practice. Experienced members work up to a heavy 1 rep (80% of your 1RM). Those new to the movement work on mechanics: (active shoulders, squat depth, etc)

 

2. 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Power Snatches (95/65)
Toes to Bar
Plyo Push-ups [45lb plate for men, 25lb plate for ladies]

 
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