Build up to a heavy 5 for the day.
Use spotters and get full range of motion

For time:

• 21 push press @ 50/35kg
• 21 front squat
• run 200m
• 15 push press
• 15 front squat
• run 200m
• 9 push press
• 9 front squat
• run 200m

Two rounds for time

• 12 deadlift 120/85kg
• 21 wall ball
• 400m run

10 x Every 1:30

Power clean + Hang squat clean + Front squat + Split jerk

@ 60% of 1RTM C&J

23.3:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)

5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

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https://games-assets.crossfit.com/s3fs-public/2023-03/CFG23%2023.3%20Scorecard_Rx-Scaled_298h4f92.pdf

@ LIGHT weight (barbell / max 40%)

1) Push Jerk with pause in catch

2) Push Jerk with pause in dip+catch

3) Push Jerk cyling

4) Split Jerk with pause in catch

5) Split Jerk with pause in dip+catch

6) EMOM 10: 2 Push Jerk + 2 Split Jerk @ 50% of 1RM Split Jerk

Ring Skills:

-Skin the cat
-Inverted hang
-Back- and front lever (legs on the box)
-Kip
-MU

5 x 5

AHAFA

2 Split Jerks @ 80% of C&J 1 RTM

otm 15:
power clean + jerk