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”

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