10, 100,10

Overhead squat
3,3,3,3,3.

A lot of our new guys are still working the movement in the overhead squat, the conversion from PVC pipe to heavier is a learning process, for some this was just practice-which fits well with mechanics, consistency and then intensity.

Followed by
10 medicine ball cleans
run 100m
amrap 10 mins.

Again we look for full hip extension, agressive shrug under the ball and the avoidance of "Jazz hands" (curling the ball) and "the flick" (throwing the ball up with the wrist instead of keeping the arms long and using the shrug).