Push Jerk, 1-1-1

Front squat

4x4 3s pause bottom of squat

E3MOM / 2-3reps in tank

Morning Run
5,4km

Build up to heavy set in 20 min of 3 Pos. Clean

up to max 70% of 1RM Clean

3 pos Snatch
Set 1 @ 40%
Set 2 @ 50%
Set 3 x 2 @ 60%

then

EMOM 10
Power snatch + 2 Snatch balance @ 60%

Handstand push up practice

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of

Deadlifts
Bar-facing burpees

♀ 155 lb ♂ 225 lb

Time cap 10 minutes

Visit the CrossFit Games website for all versions of the workout.

clean
 - find a heavy set of touch and go three in 15min

5 min partner workout:

• 3 touch and go power cleans (you go, I go) ~60-65%1RM

3 - 3 - 3 - 3

TM (1 rep reserve every set)