6-8 mins dynamic lower body
2 rounds:
3 KB Arm Bars w/5sec hold – heavy
10-15 PVC dislocates
WOD A) E2MOM x 7 sets:
Hang Snatch + Snatch
*All sets in the 70-90% range
WOD B) E2MOM x 7 sets;
Hang Clean + Clean + Jerk
*All sets in the 70-90% range
WOD C) 3 rounds NFT:
6-8 GH Raises
30-40 secs weighted plank
Crossover Symmetry “Iron Scap”
*Some people can start on the midline work, some can start on the iron scap if needed