STRENGTH (5/3/1 pgm)
Back Squat
SNATCH
1 Squat Snatch every 30 seconds for 4 minutes (Don't go heavy, use these 8 repetitions to find your rhythm, use a broom stick if needed)
-Then-
Build to a Heavy Power Snatch (Squat Snatch)
WOD
"CrossFit Games Open 15.4"
A.M.R.A.P in 8 minutes of:
Handstand Push ups
Cleans - 82.5/55kg
Follow the rep scheme:
3 - 3
6 - 3
9 - 3
12 - 6
15 - 6
18 - 6
21 - 9
24 - 9
27 - 9
etc...
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