Warm-up

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

Weightlifting

1 Low Hang Power Clean + 1 Low Hang Clean ((Complex) Every 90 secs for 12 mins. (Moderate))

1 Low Hang (Power) Clean + 1 Low Hang Clean (Squat)

Each Hang with go 2" below the knee.
0,1;30,3:00,4:30,6:00,7:30,9:00,10:30 Build over the course of 8 sets, Every 90 secs. Hit good positions

Metcon

CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

Scale as needed on the deadlift.

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