For athlete who does not yet have strict hspus

5 x 15-25sec wall facing HS hold as close to wall as possible

superset with 8 DB seated press

*Every 2min

Team of 3:

8 Strict T2B (One performs)
Plank Hold / Side Plank (L) / Side Plank (R) / Plank Hold (Two perform)

Each person take turns on the T2B while the other two are in different plank holds during the duration. The workout is complete when every person has performed all the planks, the plank style is changed after your own set of T2B.

1 x 12 @ 67,5%
1 x 12 @ 62,5%
1 x Technical max effort (aim 15+) @ 57,5%

Push Jerk, 1-1-1

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