• Dynamic Warm Up

Strength:

4 Sets:

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

Skill:

• 1000m Row

In Remaining Time Perform AMRAP:

• 5 Power Clean
• 20 Sit Up
• 15 Wall Ball

• CrossOver Symmetry Plyometric Protocol

• Dynamic Warm Up

Strength:

Perform After WOD

4 Sets:

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

Skill:

• 1000m Row

In Remaining Time Perform AMRAP:

• 5 Power Clean 145/100
• 20 Sit Up
• 15 Wall Ball

• 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:

• 1000m Row

In Remaining Time Perform AMRAP:

• 5 Power Clean 165/110
• 20 Sit Up
• 15 Wall Ball

• Mobility