Warm up

1 min of dead hang (accumulated), then, 3 rounds of:

10 kipping swings

8 single DB thrusters (4/arm)

6 cal ski/row

Skills – double unders

Level 1: double under practices

Level 10: cross-over double unders

Level 20: triple unders

Endurance – Cycle 6 benchmark 1 retest

Crossfit Open 20.2:

20 min AMRAP:

4 double DB thrusters 50/35 lbs

6 toes to bars

24 double unders

Compare to week 1 (9/13)

Olympic lifting

Warm-up & activation

5 Reps Each:

Down Dog to Up Dog

Lunge + Rotate

Bootstrappers

10 Reps at Each:

Good Mornings

Behind the neck rack stretch

5 Reps at Each:

Front Squats

Strict Press

Push Press

Split Jerks

Barbell Prep

Power Position

3 Clean High Pulls

3 Power Clean

3 Squat Clean

Hang Above Knee

3 Clean High Pulls

3 Power Clean

3 Squat Clean

 Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Clean

3 Squat Clean

Clean & Jerk Complex:

3 Sets adding Weight Each Set:

3 Tall Power Cleans (3″ Drop)

3 Tall Power Cleans (6″ Drop)

3 Tall Squat Cleans (9″ Drop)

3 Paused Split Jerks (Pause in Spit)

In 15 Minutes find a 1 Rep Max Clean & Jerk

Suggested Warm Up

3 Clean & Jerks @ 50%

2 Clean & Jerks @ 60%

1 Clean & Jerk @ 70%

1 Clean & Jerk @ 80%

1 Clean & Jerk @ 90%

1 Clean & Jerk @ 101%

Conditioning

DT

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX: 155/105

Intermediate: 115/80

Scaled: 75/65

13min Time Cap