With our current power snatch and overhead squat program, we will be doing a lot of upper body and shoulder work. Below is a video on how to use the Crossover Symmetry Protocol. We will be programming this protocol once or more a week so that we can help our shoulders recover. Coaches will take you through the protocol, but the below video shows how to do the protocol as well.
WOD-
In 20:00 Build to a 1 or 3 rep Overhead Squat from the rack.
Rest 5:00 then,
5 Rounds for time of:
10 Wallballs 20#(14#)
12 Toes to bar
24 Double unders
After party:
Crossover Symmetry Recovery protocol.
SPRINT-
Row 500m x 5
Rest 1 Minute Between Rows
After Party:
3 Rounds for Quality
10 DB Bicep Curls
10 DB Rows
