Conditioning
21-15-9
Overhead Squat (50/35)
HSPU - Open Standards
500m Row

Partner banded runs
1x= there and back

2x each forward
2x each backward
2x each per side
Repeat

You complete two full laps before switching with your partner.
Everytime you switch out bands you both must complete 10 jump squats
Repeat

West make two lanes one there , one back
East use both sides of rig

Amrap finisher

Build up to a heavy 3RM Back Squat

• 20 Minute AMRAP:

• Shuttle Run x 50 meters (outside door to dumpster and back)
• Box Step-Up x 5/leg @ 24/20 inches
• 10 Cal. Row/Ski-Erg/Airdyne/100 meter Run
• 1-Arm Alternating DB Snatch x 5/arm @ 35/25 lbs.

• Important - This is our workout of the week where we are striving to get a good sweat going and leave the gym feeling good and ready to attack the Crossfit Open workout tomorrow. That is why the step-ups are without weight and the DB Snatches are light. We are striving to pick a steady pace from the start that we can maintain for the duration of the 20 minutes. Your goal with this is to stay continually moving. If you have to stop and rest repeatedly, you went too hard from the start. Pick a pace and maintain it. Again, just like the previous two Thursdays, you SHOULD NOT be laid out on the floor, completely exhausted after this. Enjoy today and rest up for Crossfit Open Workout 17.4 tomorrow!

3 Rounds of
7 Clean & Jerks 70/50kg
14 Pullups

1x 0.04
1x 0.08
3x 0.12

after every run leopard crawl ~15ft

1:5 work to rest

15mins

Time your fastest 0.12 run. Bonus sets if extra time

EMOMx10
5 Front Sqauts for max load
10 HSPU - do as many as possible strict

Clean and Jerk
1 rep Max

Snatch
1 rep Max

Conditioning
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row