Warm-up

Coaches Choice

Midline Accessory

Metcon (No Measure)

Every 2:30 min for 10 min (4 sets)
10 hollow hold to crunch
10 Russian twists (both sides = 1)
10 bird dogs with 1 sec pause (both sides = 1)

First two movements should be fast, and last movement should slow and controlled

Weightlifting

2 Power Snatches + 3 OHS (Every 90 secsfor 6 sets)

0, 1:30, 3:00, 4:30, 6:00, 7:30
Be sure to rake the barbell back into the hips for the power snatches and not just trying to muscle it overhead.  Make sure to stabilize your core for the OHS.

Metcon

CrossFit Games Open 14.1 (AMRAP - Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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