Warm up-
6 Minute Amrap
10 walking lunges
1 Minute cardio
10 OHS with PVC

Then 10 minutes of a barbell specific warm up

Weightlifting
Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3
*try to squat if you can

Workout
“Sonic Boom”

7:00 AMRAP

1-2-3-4-5..
Overhead Squat
Lateral Burpees over the Bar
Barbell: 135/95lb, 61/43kg
Control your bars to your hips then drop your bar. Don’t ghost your bars today with people doing burpees and people doing overhead squats
**Scaling- Chose a different weight that you can stay unbroken the whole time. If overhead squats arent in the cards today, perform front squats

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose