23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

A: Bench press 5x3, amrap sista setet
B: Strict pull ups 3set
C: Seated over head press 3set
D: Narrow grip lat pull downs 3set
E: SA Cable triceps extensions 3x10
F: DB Shoulder raise 3x10 drop set, 10sec rest between sets

Squat snatch every 2 minutes:
Reps: 3-3-2-2-1-1

There is no description for this WOD as it is stat.

Power Clean + Push Jerk + Split Jerk

8 x ( 1+1+1 ) @ 60 - 80% OF C&J

Push Press in Split Position

4 x ( 2 + 2 )

Front Squat

3 x 3 @ 95%

3 rounds for time of

• 20 Turkish get-ups
• Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Pre-Test Open Workout 23.2

3 rounds
100cal bike
10 shuttle run ≈15m

Warm Up
3 min cardio machine
then
2 rounds
10 lunge + twists
15 band pull aparts
10 wall squats

Skill
Snatch Technique drills with stick then barbell

Strenght
Squat Snatch Training for 15 minutes (if mobility issues then
power snatches or squat cleans
2-3 times 3-4 reps and 5-6 times 2-3 reps at light/mod weight
rest 1-2 min bwn sets

Intervals
6x1min on / 1min off (alt time with partner
3 times air bike or run
3 times row or ski
add speed during rounds.

-HS-walk around the box, both directions
*rest as needed