-Warm Up-

2-3 rounds 

10 shoulder openers

10 plate strict press

25 ft waiter walk

25 ft waiter walk

10 alt groiners 

20 plank shoulder taps

2 wall walks

-Strength/Skill- 

 

ON A 12:00 RUNNING CLOCK… 

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM 

-WOD-

 

FOR TIME : 12 minute cap

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

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