800 m run
3 sets of 25 reps goblet squats 15/20 



overhead squat AHAP

Rest as needed.  We recommend 3-5 minutes between each set.
Post weights for each set to comments. 


It is extremely important to establish a "pass through" grip with a length of PVC, or a broom stick.  Attempting pass throughs with weighted bars can cause injuries to your shoulders. 

Also, if you lack the flexibility to go below parallel with a significant weight above your head, lighten up and use today as an opportunity to work on improving shoulder flexibility and developing a more mature squat.  


Zach's (9 here) got pretty good OH!