6/29/2026

Overhead Squat

ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)

We Stand for Freedom

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)

INDEPENDENCE (Intermediate):
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)

LIBERTY (Beginner):
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)

Target Time: 16:00-18:00

Time Cap: 20:00