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Overhead Squat (13 min to establish a Set of 3)


“The Fray” (Time)

The Fray

For Time:

800 Meter Run

30 Dumbbell Rows

30 Overhead Squats

400 Meter Run

15 Dumbbell Rows

15 Overhead Squats

18 min Time Cap

Subs-1000, 500m Row

50/35, 25/18 Calorie Bike

RX+-115/85, 50/35#

RX -95/65#, 35/20#

50-59-75/55#, 20/15#

60+-64/45# Back Squats, 15/10#

Basics-400m, 15 DBR 15 OHS, 200m 8 DBR, 8 OHS

* This two-part training day will focus heavily on the overhead squat

* Part 1 has us building to a heavy triple out of the racks

* We’ll have 13 minutes for this piece

* Athletes who struggle with this challenging movement can keep the weights light to focus on technique

* Athletes who move well and are comfortable can aim to build higher over this time frame

* Part 2 is a conditioning piece that balances out cardio and weightlifting

* The score here is the total time it takes to complete the listed work

* We expect this workout to take between 12-18 minutes to complete

* Since we’re working through multiple parts, let’s cap “The Fray” at 18 minutes to stay on track with the timeline


* From a plank position alternate dumbbell rows for a total of 30 the first time and a total of 15 the second time


* Let’s choose a light-moderate weight that can be completed for 25+ unbroken reps when fresh

* During the workout, we should be able to complete the set of 30 within 2-3 sets

* The barbell will be taken from the ground for this part

* You can squat snatch the first rep of each set if you’d like