ACTIVATION:

10 min run or airdyne warmer

Crossover Symmetry Activation

SKILLS:

5min working on pistol skills or muscle up skills (pick your goat)

STRENGTH:

5x1 Low Hang Clean and Jerk ME

then

6 min EMOTM

3x3 Clean and Jerk

3x10 C2B Pull-ups
*Scale reps as needed*

WOD:

2014 Reg Event 3

[16min Cap]

3RDS:

**NOTE: PLEASE SCALE AS NEEDED... DON'T DO A WEIGHT THAT RUINS THE POINT OF THE WORKOUT

COOLDOWN:

7min kb slow walk w/ kb front rack walk position (2x35/26)

**As few breaks as possible, 7 GHDSU each time you break

Crossover Symmetry plyo

RECOVERY:

30-60min mash party