With 14 minute clock

Built up to a heavy 3 reps
Over Head Squat

Rest 3 min then

AMRAP 6 min

20 DU's
6 OHS
use 55% of 3 reps
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Score is 3 rm and total reps

Goal & Intensity:
-Build strength and control overhead while improving full-body mobility.
-Learn to find a stable position with a heavy barbell.
-First part is steady and technical, second part is fast and breathy.
-With lighter weight, your OHS should feel smooth and controlled.
RPE: 8
Training Area: Overhead stability and core strength + lower body power combined with endurance – important because a strong and stable overhead position transfers directly to many lifts and gymnastics movements.