Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc snatch
5 handstands or kick up att

warm up snatch complex (6)
hang+power snatch-work up

Metcon/*Metcon-comp(17)
(mod as needed)
CrossFit Games Open WOD 13.1

17 min time cap

40 burpees, 30 snatches (*75/45 lbs)

30 burpees, 30 snatches (*135/75 lbs)

20 burpees, 30 snatches (*165/100 lbs)

10 burpees, AMRAP snatches (*210/120 lbs)

Finisher
roll/smash hamstrings low back
1 min s/a para stretch
100 flutter kicks