8AM Sweatshop has been canceled for today.
A) Overhead squat
Technique work first, working up to heavy single later
B) “Air Force”
20 push jerks
20 overhead squats
20 front squats
EMOM start every minute with 4 burpees. With remaining time try to do as many reps as possible.
Barbell weight is 95/65# for all movements. Coaches will decide if you qualify for “Top Gun” status to use 135/95#. “JROTC” weight is 75/45#. Weights are set in stone by your coach. Ask them if you don’t know what you’re doing.