Olympic Lifting

Warm Up – Athlete Choice (5-10 Minutes)

i) EMOTM 15 Minutes of:

Min 1-5: 3 Snatches (Athlete Choice)

Min 6-10: 2 Snatches (Athlete Choice)

Min 11-15: 1 Snatch (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

ii) EMOTM 15 Minutes of:

Min 1-5: 3 Clean & Jerk (Athlete Choice)

Min 6-10: 2 Clean & Jerk (Athlete Choice)

Min 11-15: 1 Clean & Jerk (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

---

Gymnastics

Warm Up – Athlete Choice (5-10 Minutes)

EMOTM 16 Minutes of:

Min 1: 20s HS Hold (Freestanding/Wall)

Min 2: 40′ SA KB OH Carry (Heavy As Possible) – L

Min 3: 20s HSW Practice

Min 4: 40′ SA KB OH Carry (Heavy As Possible) – R

*Repeat 4 Times*

MetCon

i) CrossFit Games Open Workout 25.2

For Time:

21 Pullups

42 Double Unders

21 Thrusters (65/95#)

18 CTB Pullups

36 Double Unders

18 Thrusters (75/115#)

15 BMU

30 Double Unders

15 Thrusters (85/135#)

[12 Minute Time Cap]

ii) 5-4-3-2-1 For Time of:

Back Squat (155/225#)

Deficit HSPU

Deadlift (225/315#)

T2R

---

Lift

i) 4 Sets of:

TnG Snatch Pull (3) + TnG Power Snatch (1)

ii) 4 Sets of:

TnG Snatch Deadlift (3) + TnG Squat Snatch (1)

MetCon

21-15-9 For Time of:

DB Chest Press (50/70#)

Deficit Pushups

MetCon

For Time:

5000m Row

100 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

*Partition As Needed*

[50 Minute Time Cap]

Gymnastics

On Every 2nd Minute For 5 Sets of:

2 Bar Muscle Ups + 3 CTB Pullups + 4 Pullups

Strength

Bent Over Row 4×6 (Ascending)

MetCon

For Time:

15 SA Hang KB Snatch – L (1/1.5 Pood)

15 SA Hang KB Snatch – R (1/1.5 Pood)

15 Calories Assault Bike

12 SA Hang KB Snatch – L (1/1.5 Pood)

12 SA Hang KB Snatch – R (1/1.5 Pood)

12 Calories Assault Bike

9 SA Hang KB Snatch – L (1/1.5 Pood)

9 SA Hang KB Snatch – R (1/1.5 Pood)

9 Calories Assault Bike