Thursday
Warmup/Mobility)
5 mins running/dynamic lower body
2 Rounds:
KB arm bar: 3 consecutive reps per arm with 10s hold each rep – moderate/heavy weight
Band shoulder stretch: pecs/overhead 30-40s per position
WOD A) Snatch (Power or Full): 1 hi-hang + 1 from the ground EMOM x 10 mins – start light and progressively add weight
WOD B) (Wendler) Shoulder Press – 15 mins:
6-8 reps @ approx. 50%
4-6 reps @ approx. 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD C) Crossover Symmetry “Iron Scap”
