Strength

Back Squat 5×12 @ 70%

MetCon

8 Minute AMRAP of:

140 Double Unders

50 Deadlifts (155/225#)

30 Strict HSPU

Olympic Lifting

i) Snatch Balance 3-3-3 (Ascending)

ii) Snatch Grip Deadlift 3-3-3 (Ascending)

iii) EMOTM 20 Minutes (Ascending Weight) of:

Min 1-5: 4 TnG Power Snatches

Min 6-10: 3 TnG Power Snatches

Min 11-15: 2 Power Snatches

Min 16-20: 1 Squat Snatch

iv) Split Jerk 3-3-3 (Ascending)

v) Clean Pull 3-3-3 (Ascending)

vi) EMOTM 20 Minutes (Ascending Weight) of:

Min 1-5: 4 TnG Clean & Jerk

Min 6-10: 3 TnG Clean & Jerk

Min 11-15: Power Clean + Push Jerk

Min 16-20: Squat Clean + Split Jerk

Strength

Bench Press 3RM [10-7-5-3-3-3]

MetCon

CrossFit Games Open 23.2

Part A

15 Minute AMRAP of:

5 Burpee Pullups

10×25′ Shuttle Sprints

*Add 5 Burpee Pullups After Each Round*

Part B

5 Minutes To Establish:

1RM Thruster (From Ground)

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Lift

EMOTM 15 Minutes of:

Min 0-5: 3 Hang Muscle Snatches

Min 6-10: 2 Power Snatches

Min 11-15: 1 Squat Snatch

Odd Objects (Tabata Style)

Battle Ropes

Sled Drag

Fat Grip DB Snatch

Parallette Jump Throughs

MetCon

5 Rounds For Time of:

500m Row

5 Squat Cleans (125/185#)

10 CTB Pullups

15 HSPU

20 Box Jump Overs (20/24″)

[45 Minute Time Cap]