GENERAL PHYSICAL PREPARATION
WARM UP
3 Muscle Snatch
10 Banded Goodmornings
3 Power Cleans
10 Glute Bridges
3 Power Snatch
10 Banded Goodmornings
3 Power Cleans
10 Glute Bridges
3 Power Snatch
Rest 10s
3 Push Press
10 Banded Goodmornings
2 Power Snatch
2 Squat Cleans
2 Jerks
*Add weight and perform
1 Squat Clean
1 Jerk
STRENGTH/SKILL
EMOM 4:
2 Squat Clean + Jerk @80%
2 Squat Clean + Jerk @80%
EMOM 3:
1 Squat Clean + Jerk @90%
1 Squat Clean + Jerk @90%
METABOLIC CONDITIONING
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#