A. Skill:
5×5 @ 30X3 (3 seconds down, zero time in the bottom, press/jump to top, hold top 3 seconds), rest 60-90s between sets.
B. MWOD:
Crossover Activation Incline Plus, 8 reps (2 sec hold at end range)
Crossover Activation Victory, 8 reps (2 sec hold at end range)
C. WOD:
For Time:
200m Run
100 Push Ups
50 Jumping Jacks
25 Power Snatch (75/55)
D. Post-WOD Recovery:
Crossover Recovery Incline Plus, 8 reps, 6 sec negative
Crossover Recovery Victory, 8 reps, 6 sec negative
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