"The overhead squat is the ultimate core exercise...and peerless in developing effective athletic movement." ~ Coach

Friday F + P OHS 3-3-3-2-2-1 (Fitness or newer athletes may practice BTN Press/PP in snatch grip)

Then

Fitness: AMRAP 7 min of 5 burpees + 10 alternating high box step ups Performance: 20 Burpee Box Jumps As Fast As Possible, rest 2 minutes, repeat twice (total 3)