A,
2 Power Snatches, pick load

Every 1 min for 10 mins.

65-75% 1RM

B,
For time:
10 Hang Power Cleans, 93/57kg
20 Alternating Dumbbell Box Step-ups, 22,5/15kg
30 Toes-to-bars
40 Bike Calories

Goal
Sub 9 min

C,
3 rounds for quality of:
5 WY Negatives
20 Hip Extension Holds

Hip Extension Holds- with press overhead

Rest as needed between sets.

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
1-2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean
* Practice wall walks, wall balls, bar muscle-ups between sets
+
2 – 3 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
12/8 (cal) SkiErg
8 Wall balls
2 Bar muscle-ups

EMOM 16 min
1) 40 Double Unders
2) 12 Sumo Deadlift High Pull
3) 14 Front Rack Lunge
4) 7 HSPU
@42.5/30kg

A,
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]

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

B,
CrossFit Games Open 23.2

C,
Each for distance:
Monostructural Cardio: 3x 6 mins

Bike, Row, or Jog

Complete as-
3 mins easy pace
2 mins moderate pace
1 min quick pace

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean
10 KB USA swing
20 double under / 40 single under

Goal : hard effort in every 3 min

For reps

• 3 minutes of freestanding shoulder taps in a handstand
• 3 minutes of legless rope climbs (15 feet)
• 2 minutes of freestanding shoulder taps in a handstand
• 2 minutes of legless rope climbs
• 1 minute of freestanding shoulder taps in a handstand
• 1 minute of legless rope climbs

For time:

750/700m Row
50 Overhead Squat 42,5/30kg
25 Bar Facing Burpees.

• Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

• Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

• Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

TC 10

Complete as many reps as possible in 8 minutes of

• 3 strict handstand push-ups
• 3 overhead squats
• 6 strict handstand push-ups
• 3 overhead squats
• 9 strict handstand push-ups
• 3 overhead squats
• 12 strict handstand push-ups
• 6 overhead squats
• 15 strict handstand push-ups
• 6 overhead squats
• 18 strict handstand push-ups
• 6 overhead squats
• 21 strict handstand push-ups
• 9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

1. Power snatch + Hang power snatch 1+2. 10 sets every 90 seconds.
2. Pause overhead squat 6 x 2 climbing.

A,
For quality:
Yoke Carry, pick load, 5x 15m
Sled Drag, pick load, 5x 15m

Heavy.

Superset movements if you like.

B,
Teams of 2 - for time:
100 Box Jump Overs, 60/50cm
70 Toes-to-bars
70 Back Squats,84/57kg
400 Double Unders

Partners work together to accumulate the work in any order they want.
Goal
Sub 18 mins.

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate / heavy weight

Rest as needed between rounds.