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2
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3 Position Snatch : 1-1-1-1-1
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1 1/4 Front Squat 2-2-2-2-2
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AMRAP 10 mins: Double Unders and One Arm Alternating Dumbbell Snatches
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L2 cardio 3 RFT: Air Squats, Hand Release Push-ups and Burpees
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Bench Press : 5x5 at 80% 1RM
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AMReps 10 mins (2,4,6,...): Wallballs, Burpees, Wallballs and Burpees
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L2 Strength Banded Hammer Curls : 1x50
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l2 Strength Banded Straight Arm Lat Push Downs : 1x50
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L2 Strength Banded Tricep Extensions : 1x50
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L3 Competitive Snatch : 4x3 at 90% 1RM
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L3 Competitive Snatch : 6x3 at 80% 1RM
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3
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Hang Power Clean & Jerk 2-2-2-2-2
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Shoulder Press 3-3-3-3-10
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Row : 7x 250 m
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L2 Cardio Every 1 min for 16 mins: Double Unders
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L3 Cardio Bear Complex : 7-7-7-7-7
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Back Squat : 5x5 at 80% 1RM
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Black Jack Push-ups Sit-ups
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Deadlift : 8x1 at 90% 1RM
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L2 Strength Back Rack Barbell Lunge : 4x8 at 40% 1RM
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L2 Strength Pause Back Squat : 4x8 at 60% 1RM
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4
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Power Snatch + Hang Snatch + Overhead Squat : 1-1-1-1-1-1
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CrossFit Games Open 11.2
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3 RFT: Rows, Double Unders, Chest-to-bar Pull-ups and Burpee Box Jump Overs
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3 RF-ME: Plank Hold On Medballs, V-ups, Russian Twists and 2 more
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5
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5x 1:30 RemReps: Row Calories and Burpees
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Back Squat 2-2-2-2-8
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L2 Cardio 6 RFT: Sprints, Kettlebell Swings and Rests
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L3 Cardio Row 5000 m TT
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Push Press : 5-5-5-5-5
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AMRAP 25 mins: Sumo Squats, AbMat Sit-ups and Kettlebell Swings
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Close Grip Bench Press : 10x3 at 45% 1RM
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L2 Strength Shoulder Raises : 3x Max Rep
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L2 Strength Seated Dumbbell Press : 3x Max Rep
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L3 Competitive Rope Climbs : 1 x 10
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