In 15 Minutes Build To a 1 RM Overhead Squat

Rest 5 Minutes

3 Rounds of 3:00 Interval

400 Meter Run

Max Rep OHS (95/65) In Remainder of The Three Minutes

Rest 1 Minute Between Rounds

Focus on quality reps of OHS today during the 15 minutes.   You should be doing sets of 3 or more on the lighter weights as you build up.  Use these lighter loads to work technique and don’t move up until you are comfortable with form and supporting the load in the overhead position.  If you are at the stage where this is a tough lift for you, we will be looking to work technique only for the 15 minutes.

For the intervals, consider a load on the bar that you could do 15 or more unbroken reps when fresh.  We are looking for intensity during these three minutes so we will miss the mark if the weight is too heavy.