WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1(×3)

B.1) Clean & jerk 1+1
60%×1 70%×1 80%×1 85%×1(×3)

C.1) Snatch high pull
4×2 @90%

D.1) Front squat
60%×2 70%×2 80%×2 85%×2 90%×1 85%×2

E.1) Strict press
4×3 heavy

For time

• 21 dumbbell snatches, arm 1
• 21 lateral burpees over the dumbbell
• 21 dumbbell snatches, arm 2
• 21 lateral burpees over the dumbbell
• 15 dumbbell snatches, arm 1
• 15 lateral burpees over the dumbbell
• 15 dumbbell snatches, arm 2
• 15 lateral burpees over the dumbbell
• 9 dumbbell snatches, arm 1
• 9 lateral burpees over the dumbbell
• 9 dumbbell snatches, arm 2
• 9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap 15 minutes

”The Open is coming!”

In Pairs:

A) AMRAP 8min
Burpee to target (15cm)

-rest 5min-

B) AMRAP 10min:
27-21-15-9
Row
Thrusters (42,5/30kg)
* Both will perform the reps, IGYG full sets

-rest 3min-

C) AMRAP 10min
30 DU
15 DB snatch (22,5/15kg)
*alt full rounds with pair

3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min

5 rounds for time:

17/14 cal row
40 m sled push
80 m kb farmer’s walk

R5JC

3 x5 clean pull

5 sets:
3 squat clean + 3 STOH

A1. 2:00 AMRAP
3 – 6 – 9 – etc.
Power snatches @ 42,5/30
Toes-to-bars

A2. 2:00 AMRAP
35 Double-unders
9 Thrusters @ 42,5/30

A3. 2:00 AMRAP
4 Shuttle runs
8 Burpee pull-ups

Rest 2:00 between intervals

Flow. A1 – A2 – A3 – A1 – A2 – A3

Feel. These are intended as fast, hard intervals that are still sustainable for the 2 minutes and can be repeated with 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate couplet combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep all work unbroken as much as possible for as long as possible on A1 and A2, and a hard, fast pace on the shuttle runs and burpee pull-ups in A3.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

3 x 3 @ 65-75%, E1:00-1:30
2 x 6 @ 60-70%, E1:30-2:00
1 x 12 @ 55-65%