Monday

Warm-up
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/Row
15 Hang Power Snatch (65/45)[95/63]
15 Overhead Squat
15 Push Ups [HSPU]
400m Run/Row
15 Push Ups [HSPU]
15 Overhead Squat
15 Hang Power Snatch
200m Run/Row

-12:00 Hard Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine

C. STRENGTH / GYMNASTICS
Snatch (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Snatch

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.