overhead all day

Warmup – 10 minutes
turkish getups (each arm/alternating)
dragon flags

make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center.

Strength – 25 minutes
Squat Snatch

in-between each set perform a max set of ball ups or strict t2b

WOD -20 minutes
Overhead Squats
Chest to Bar Pull-ups

Games (155/105)
Regional (135/95)
Open (115/80)