'Empty Calories' | Overhead Squat Complex + WOD

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0:00 - Intro
0:08 - Warm Up
1:39 - Mobility
2:17 - Overhead Squat Complex
3:03 - "Empty Calories"
3:40 - Home Gym
4:14 - Gymnastic Benchmark

WARM-UP
2 Rounds
1 Minute Row
30 Seconds PVC Pass Throughs
1 Minute Wall Squats with PVC Pipe

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
Twisted Wall Squat: 45 Seconds Each Side

Overhead Squat Complex
On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat

“Empty Calories”
27-21-15-9:
Row Calories
Overhead Squats (95/65)

HOME GYM
For Time:
75 Double Unders, 27 Double Dumbbell Front Squats
75 Double Unders, 21 Double Dumbbell Front Squats
75 Double Unders, 15 Double Dumbbell Front Squats
75 Double Unders, 9 Double Dumbbell Front Squats

Dumbbells: 50’s/35’s

Strict Gymnastics
1) Max Unbroken Strict Handstand Push-ups
2) Max Unbroken Strict Pull-ups