A,
Week 1

Hang Snatch : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls @9/6kg
30 Cleans @61/43kg
20 Muscle-ups

C,
3 rounds for quality of:
10 Wall Planks
20 Side Plank + Reach Throughs
10 Bent Over Flies, pick load
Rest 1:30

E2M for 16min;(4rounds)
1: Bench press x5*
2: Strict pull ups xMax**
*Use the same weight for all 4 sets. Last set Amrap.
**RPE 7. Save 2-3 reps in the tank the first round
+
3rft:
SA DB Shoulder press x8 LA
15m Waiter walk LA
SA DB Shoulder press x8 RA
15m Waiter walk RA
15 Ring rows
30 DU

A) EMOM 12 mins
Min 1: double KB front rack march
Min 2: hollow body hold
Min 3: goblet wall sit w/ pulse
Min 4: arch hold

B) AMRAP 4 mins x 3 sets
8/6 calories bike/row/ski
4 cleans
4 lunges (2/2)
4 push presses
-rest 1 min between sets-

Rx: 24/16 kg
Goal: 2+ rounds each set

Front rack reverse lunge
Build up to heavy 8 reps (4/4) in 5-6 sets
- alternating legs

Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest

1600m run
50 squats
35 push ups
20 Pull ups

RestDay!

2RDS

15+15 Pull apart
30 Plank Hip Taps
10 Scapula Push Ups
12 SLDL /KB`S

Basic Endurance

20 min Ski
10 min "Mary"
20 min Row

With a partner,
AMRAP 20:00
7 Hang Power Cleans @60/43kg
7 Front Squats @60/43kg
21 double under
*One athlete completes a full round at a time