9/22/2026

Overhead Squat

Overhead Squat for load:
#1: 3 reps

ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)

WORKOUT

COMPETE (RX+)

3 ROUNDS FOR TIME

100c Double Unders

25 Overhead Squats (115/75)

FREEDOM (RX)
3 ROUNDS FOR TIME
100 Double Unders
25 Overhead Squats (95/65)
(Score is Time)

INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
75 Double Unders
25 Overhead Squats (75/55)

LIBERTY (Beginner)
3 ROUNDS FOR TIME
100 Single Unders
25 Dumbbell Goblet Squats (light)

Target Time: 7:30-9:00

Time Cap: 12:00