4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀ 105-lb barbell
♂ 155-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.
Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.
To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.
In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.
Intermediate option / 4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀75-lb barbell
♂ 115-lb barbell
Beginner option / 4 rounds for time of:
20 air squats
10 shoulder-to-overheads
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.