10 x every 2 min Power snatch + hang snatch

3 x tabata (20s ON/10s OFF x 8)
1. KB front rack walking lunges
2. Abmat SU
3. Reverse hypers

Then

4 x 20 Pallof press (alternate L/R)
4 x 1min Superman hold / 1min rest

15min AMRAP of
45 sit ups
30 single arm db hang clean n jerks
15 goblet squats

push press
5-5-5

front squat

in teams of 3:
100cal ab
70 weighted walking lunges
70 t2b
50 weighted walking lunges
50 pull ups
30 weighted walking lunges
30 burpee pull ups
100 cal ab

time cap 30min

Strength 20 to build upto a 1rm snatch

Wod: 8 min Amrap
3 RMU
6 HSPU
9 Press ups

Wod: pace this , focus on quality movements and meet full standards. Tidy these movements up , today forget about your score.

CrossFit Open 19.1!!

Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs
1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard
(Last weeks wod that got changed)

leppee