• Dynamic Warm Up

Strength:

4 Sets:

• 5 Shoulder Press + 3 Push Press
• Romanian Deadlift x 5

Skill:

• Minute 1 = 15/12 Calorie Row
• Minute 2 = 15 Burpee
• Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
• Minute 4 = 15 Toe to Bar

• CrossOver Symmetry Plyometric Protocol

• Dynamic Warm Up

Strength:

Perform After WOD

4 Sets:

• 5 Shoulder Press + 3 Push Press
• Romanian Deadlift x 5

Skill:

• Minute 1 = 15/12 Calorie Row
• Minute 2 = 15 Burpee
• Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
• Minute 4 = 15 Toe to Bar

• CrossOver Symmetry Plyometric Protocol

• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

• Deficit Snatch Grip Deadlift + Low Hang Snatch x 2 @65%

B) 4 Sets: (EMOM)

• Clean x 3 @70%

C) 3 Sets:

• 5 Shoulder Press + 3 Push Press
• Romanian Deadlift x 5

Skill:

• Minute 1 = 15/12 Calorie Row
• Minute 2 = 15 Burpee
• Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
• Minute 4 = 15 Toe to Bar

• Mobility