Fours sets of five, 70-80% 1RM

15 Mins working on Split jerk technique
5x5
Keep it light and work on perfect form. Rack permitted

Four sets of five reps

EMOM x 12

4x3 hang power snatch
4x2 hang power snatch
4x1 hang power snatch

BENCHMARK
20 min amrap
5 pull-ups
10 push-ups
15 air squats

Scaled WOD
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

5 kertaa, haastava korkeus, mutta hallitusti suoritettavissa:

3 - 3 - 3 - 3 - 3

lepää 2-3 min.

3 Rounds:

12 + 12 Landmine Press (AHAFA)

90sec Rest

12 + 12 Landmine Pull (AHAFA)

90sec Rest

(add weight to previous week)

AMRAP in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

CrossFit Games Open 21.2

](http://

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Rx’d (Ages 16-54)
♀ 35-lb. dumbbell, 20-in. box (15kg)
♂ 50-lb. dumbbell, 24-in. box (22,5 kg)
Scaled (Ages 16-54)
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted) (10kg)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted) (16kg)

In teams of 3:

Buy in all team members run 2 laps around the Arena
100 Pull-Up
100 C&J (2 x KB´s) 16/12kg
100 Burpee Box Jump 24/20"
100 Wall Ball
100 Sit-Up
Check out 2 laps Run

TC 45 min!