TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.

A2) Tempo (31×1) Sumo Deadlift:
3 x 8

Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8

Performance
CrossFit Open Workout 16.3
AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Track back and try to beat your score from 2016!
Fitness
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups
Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.