GENERAL PHYSICAL PREPARATION
WARM UP
10 Pass Throughs
10 Around the Worlds

Then w/ empty BB:
5 Front Squats
5 RDLs
5 Power Cleans
5 Push Press
5 Push Jerk
25 Banded Pull-aparts

*Add light weight to bar
3 Power Clean
2 Push Press
1 Push Jerk
25 Banded Pull-aparts

*Add light weight to bar
1 Power Clean
1 Push Press
1 Power Clean
1 Jerk

STRENGTH/SKILL
Push Press (1×1)
*Take 8-10 sets to build to 1RM
*Sets may look like 3-3-2-2-1-1-1…
*Rest 2:00
METABOLIC CONDITIONING
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and JerkĀ  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.