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 –
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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”
