A. Warm-Up:
3 rounds, Not for time
15 squats with band
15 sit ups
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
C. WOD:
30min to establish a 1RM Clean and Jerk
D. Post-WOD Recovery:
Crossover Recovery 90/90, 8 reps, 6 sec negative
Crossover Recovery Scaption, 8 reps, 6 sec negative
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