WARM UP – MOBILITY

Big dynamic joint warm-up and stretch out

Green band: overhead / pec stretch + 20 Banded good mornings

Review Power snatch + Power clean & Push jerk with an empty barbell

WOD A

Every 2:30 min x 4 sets: (10 mins)

Sets 1-2: 5 power snatch + 4 bar facing burpees

Sets 3-4: 5 power clean + jerk + 4 bar facing burpees

Keep weights light to moderate for all loading, focus on perfecting technique and positioning with each movement

Build higher that your WOD B weight, but not to anything that feels heavy for today.

All sets of 5 should remain unbroken touch and go sets.

Work on burpee technique and efficiency.

WOD B

CROSSFIT OPEN 20.1

10 rounds for time of:

8 ground-to-overheads, 95/65 lb.

10 bar-facing burpees

Time cap: 15 minutes

— OR —

CROSSFIT OPEN 20.1 – SCALED

10 rounds for time of:

8 ground-to-overheads, 65/45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

WOD C

TABATA ABMAT SITUPS

Complete 8 rounds of:

20s work / 10s rest

Your score is your lowest number of repetitions completed in any one of the 8 sets.

ACCESSORY

Crossover Symmetry Recovery or Iron Scap

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