We did this workout as a five rounds for time during our first week of open prep–go back and see how you did, to try and improve this time around.
9 minute EMOM:
Minute 1: 20 hanging flutter kicks
Minute 2: 10 banded good mornings
Minute 3: 5 Tall power snatches with an empty barbell.
Workout Specific Warm-up
16 min emom
Min 1: Pullup Warmup
Min 2: 10 light russian kb swings- no heavier than 20/12. Focus on standing up fast and engaging your glutes.
Min 3: 3 deadlifts + 3 Power snatches up to 155/105
Min 4: 35 seconds of hard rowing or biking
Complete as many rounds and reps as possible in 9 minutes of:
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
Within 30 minutes of completing the CrossFit Workout, find your max of:
Clean and jerk