(10-12 mins)
Alternate lower body / hip openers with banded overhead & front rack stretches

Review barbell complex


Power Clean + Hang Clean + Pause FS + Pause Jerk

3 secs pause in the bottom of the Front Squat
3 secs pause in both the bottom on the dip & landing of jerk

E2.5MOM x 5 sets:
Start at a comfortable weight and build as heavy as technique allows


CrossFit Open WOD 11.4

10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb (Masters 55+ 110/75lb)
10 Muscle Ups

Scale Muscle Ups to 20 Pullups & 20 dips, divided any way


3 x 500m Row – Rest 1:1
*Aim for the same or slightly better better split time with each row, don’t go all out in round 1