2 min rowing
2 min double unders
2+2 min ankle mobility on box
-then one round-
10+10 banded lateral side step
10 banded air squats
20 box step ups alt leg.
10 empty barbell clean&jerks
10 Tempo ring row (3x3x)
- then 2 rounds-
5 clean&jerks @ starting weight of workout (rx 43/30kg)
5 box jumps
6 pistol squats or weighted box step ups
-then build to 3 category weight of clean jerk in 5 minutes. go up with same weight raises than it goes on workout- for example 2-3 rep with 61kg, 2-3 rep with 83 kg and 1-2 rep with 102kg.
Then try to start Open wod in 5 minutes.