130 min

1.Weightlifting

A. No feet Snatch – 9 to 12 x 1 @ 65+%, EMOM

B. Push jerk – 4 x (3 to 5) @ 70-75% rest 2-3m between sets.
5*35 5*40 5*45 kg

2.SPP (Conditioning)

A. CrossFit Games Open 16.1
20-minute AMRAP
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25-ft. Overhead walking lunge @ 42.5/30kg (95/65lbs)
8 Chest to bar pull ups
Result: 6 + 24 reps = 180 reps

3.Skill
Muscle endurance circuit
A. Rotate through 3 to 4 times in a 15-minute window
A1. Max set of strict pull ups in 30 seconds 7 7 7
A2. Max set of strict push ups in 30 seconds 10 10 9
A3. Max set of air squats in 45 seconds 23 24 24
A4. 1 round of “ab circuit” (video) in a 2-minute window:
V-up – 10 reps
Side plank lifts – 10 reps / side
Side plank twists – 10 reps / side
Hollow rock – 10 reps