WARM UP – MOBILITY

Dynamic full body warm-up + Red band shoulder activations, dislocates, presses, rows etc.

Tech: Hang power snatch w/ empty barbells and warm-up for WOD A

WOD A

HANG POWER SNATCH X 4

Every 2 min x 6 sets:

Hang power snatch x 8, 8, 6, 6, 4, 4

Start light (~50-55% of max PS) and build as needed to a heavy but unbroken set of 4)

WOD B

DEVIL MAY CRY

Complete 3 rounds: (16-18 mins)

In 4 minutes, complete:

21/18 Cal Row

18/15 Toes to bar

15/12 Handstand push-ups

AMRAP Dumbbell Devil press (50/35) in remaining time

– Rest 2 min between rounds –

Your score is the combined number of devil presses completed

Scale the reps/movements as needed so that you get to some devil presses each round

Partner up and stagger by 2 minutes

ACCESSORY

Partner up and complete together:

120 Shoulder press

100 Bicep curls

80 Skull crushers (lay on the ground or bench)

– pass bar back and forth, rest only while your partner is completing reps, if you don’t have a partner then rest 1:1 for 1/2 the reps.

– use and empty barbell of your choice

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And/Or Crossover Symmetry “Iron Scap” or “Recovery”