Press 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 rep Max.


15min AMRAP
5 OHS @70% of 3RM or 50/35kg
10 Box Jump 24/20”
15 Sit Ups
2 Rope Climbs

15min AMRAP
5 Front Squats @70% of 3RM or 50/35
10 Box Jump (Step Ups Ok) 24/20”
15 Sit Ups
4 Rope Lowers


Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS crossover symmetrey