Strength

Front Squat 6×10 @ 75%

MetCon

Option #1

23.3 (Click To View)

Option #2

12 Minute AMRAP of:

10 Double Unders

10 Situps

*Add 10 Reps To EACH Movement Every Round*

Strength

EMOTM 10 Minutes of:

10 Incline Bench Press (65/95#)

MetCon

20 Minute AMRAP of:

10 Burpees

15 Calories AB

10 KB Swings (1.5/2 Pood)

15 Calorie SE

Accessory

3 Sets of:

15 Hollow Rocks

15/Side Pike Over Pylon

45s V-Sit Hold

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Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: High Hang Squat Snatch (3)

Even: 3-5 Strict Chin Ups/Supinated Rows

Plyometrics

i) Superset 4 Sets of:

5 Vertical Depth Jumps

5/Side Super Mario Jumps

5 Horizontal Depth Jumps

5/Side Single Leg Broad Jumps

ii) 4 Sets of:

Clip Pick Up (8 Clips)

MetCon

10 Rounds For MAX Reps of:

2 Minute AMRAP of:

2 Wall Balls (W:14/9 M:20#/10′)

2 Hang Power Clean (95/135#)

2 Pushups

2 Hang Power Snatch (65/95#)

-2 Minute ACTIVE Rest-

►Increase 2 Reps Each Round

►Continue Where You Left Off

►Active Rest = Cardio Machine ~ 90s SLOW PACE

Lift

Split Jerk 1RM

MetCon

CrossFit Games Open 17.2

12 Minute AMRAP of:

2 Rounds of:

50′ DB Walking Lunge (35/50#)

16 T2B

8 DB Power Cleans (35/50#)

2 Rounds of:

50′ Walking Lunge (35/50#)

16 BMU

8 DB Power Cleans (35/50#)

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