WARM UP

Light Run / Row / Skip 2-3 min
Scapjacked activation ‘or’ band pull aparts+presses
15-20 Banded good mornings
10 tuck jumps
15-20 Kettlebell swings
1-5 Push up + Down dog stretch
20-30s Handstand hold

 

MOBILITY

Banded shoulder stretch (overhead + tricep / front rack)
Posterior chain floss

 

WOD A

Warm-up power cleans (and Push press for scaled) to working weight.
Practice HSPU but keep volume low.

CrossFit Open 15.4
AMRAP 8 Minutes:
3 HSPU / 3 Cleans (185/125)
6 HSPU / 3 Cleans
9 HSPU / 3 Cleans
12 HSPU / 6 Cleans
15 HSPU / 6 Cleans
18 HSPU / 6 Cleans
21 HSPU / 9 Cleans
24 HSPU / 9 Cleans
27 HSPU / 9 Cleans
etc.

 

WOD B (Scaled)

CrossFit Open 15.4 – Scaled
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (95/65lbs)
10 cleans (115/75lbs)