Position stretches/1,2,3 Progressions
1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
1,2,3 Progressions (Snatch,Clean)
Power Snatch + Hang Snatch (1x8)
Every 90 sec for 8 sets
0, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Stay tight and keep your shoulder blades back. Be sure to sweep the barbell from the knees back into the hips before your begin your high pull .
CrossFit Games Open 14.4 (AMRAP - Reps)
60 Calorie Row
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
You may sub C2B and Dips, Pull Ups and Dips or Ring Rows and Dips for MU
Strict Muscle Ups
5x2 + 1x1 Strict MU
6x5 L-sit false grip muscle up from ground.
6x10 False Grip Ring Row into catch position
Deficit Ring Row (3x8 (Add Weight))
Set a 24" or 30" box up and change the bottom of the rings to the top of the box. Feet should be on the box and do a ring row up to your body.
*If you can do all 12 reps unbroken then add weight.