Max Effort Upper
Strength
Floor Press (3 x Max Reps in 1min @ 50% 1RM)
WOD
“Downward Spiral”
3x 5min AMRAPS
3 Hang Power Snatches (95,65)
6 Push Ups
9 Air Squats
**2min rest between each round
**Score lowest round + reps
3 Hang Power Snatches (95,65)
6 Push Ups
9 Air Squats
**2min rest between each round
**Score lowest round + reps
Special Strength
3RM Shoulder press @ 50% 1RM + earthquake bar
Special Strength
5RM Close Grip Bench Press
Special Strength
3×8 DB Kickbacks, knee supported
**each side
**each side
Midline
4×12 Strict Knees to Elbows
Finisher/Recovery
Crossover Symmetry
**Everyone will go at the same time, 3min rest in between each round