for time:

2-4-6-8-10
hang clean 70/50kg
10-20-30-40-50
double unders

5 rounds for time of:
* 7 hang power cleans (2/3 of 1RM clean)
* 14 burpees

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. (43 kg)
Women use 65 lb (29 kg)

Scaled 29/20 kg

More information: http://games.crossfit.com/workouts/the-open#tabs-5

On the minute:
6 x Ring Push Up´s
4 x Strict Pull Up´s

• Pseudo Planche Push Up (5x10r)
• Bench Dip (5x10r)
• Negative Dip (5x5r x10s)
• Parallel Dip 5x5r)

Perform with coupled mobility exercise. Focus on proper technique and range of motion.

Partner workout. 25 minute AMRAP:

• 20 x dumbbell push press (heavy)
• 4 x rope climb
• 60 x double-under
• 60 x sit-up

One person works at a time. You can share the repetitions as you like.

For time:

1,2K Run/1,5K Row
150x Double unders/300x Singles
50x Db snatch

800m Run/1K Row
100x Double unders/200x Singles
40 Db snatch

400m Run/500m Row
50x Double unders/100x Singles
30x Db snatch

• Timecap 30 mins

• Valitse db snatch-paino niin, että saat tehtyä toistot vähintään 5 toiston sarjoissa

• Kevennetty versio:
  1,2k laite
  2min Hyppis
  40x Snatch
  750m laite
  90s. Hyppis
  30x Snatch
  500m laite
  1min Hyppis
  20x Snatch

Lämmittely

A. 2 kierrosta
1min run/row
1min hyppis
1min db dl + press + snatch

B. 1 kierros
Askel eteen + kurotus alas + päkiälle nousu
Hip airplanes

In 12 minutes:

Establish your 1RM Clean with good form.

This can be done as a Squat Clean, Power Clean+ Front Squat or Power Clean.
Choose the version you are best at! Hang versions are OK too.

3-3-3-3-3 GO HEAVY!

20 minutes:

Jerk triples 5 x 3