Monday

Warm-up
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-12:00 Hard Cap-

Optional Cool Down
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
WORKOUT OF THE DAY