• Dynamic Warm Up

Strength:

3 Sets:

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 15/12 Calorie Row
• 10 Thrusters
• 5 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

• CrossOver Symmetry Plyometric Protocol

• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

• Power Clean + Clean + Thruster @65%

B) 3 Sets:

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 15/12 Calorie Row
• 10 Thrusters 95/65
• 5 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

• CrossOver Symmetry Plyometric Protocol

• Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets: (EMOM)

• Muscle Snatch x 2 @55% of 1 RM

B) 4 Sets: (EMOM)

• Power Clean + Clean + Thruster @65%

C) 3 Sets:

• Wt. Isometric Hip Ext. Hold x 30 Seconds
• GHD Hollow Hold x 30 Seconds

Skill:

• 18/14 Calorie Row
• 12 Thrusters 95/65
• 6 Bar Facing Burpee

*Partners will complete full round.  Each round is meant to be an all out sprint, with about 3 minutes of recovery time.

• Mobility