A. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
*Pigeon Pose
B. Weightlifting:
Power Snatch – 15min to heavy TNG triple
C. WOD:
3 RFT –
5 Power Snatch (70%)
10 burpees
D. Post-WOD Recovery:
Crossover Recovery 90/90, 8 reps, 6 sec negative
Crossover Recovery Scaption, 8 reps, 6 sec negative
*Quad smash
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