S/S/S:

3 Position Snatch (hang, right above knee, floor)

5×1

As Heavy As Possible

So, just as it says, go as heavy as possible per lift. Find a manageable weight for your first attempt, then jump up from there

WOD:

CrossFit Open WOD 11.4

10min AMRAP:

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle Ups

Video courtesy of CrossFit Games.  Flashback to the 2011 CrossFit Open.  This WOD was fun.  Also, below is a little tip on bar facing burpees…

Video courtesy of Andre Ager.  The ol’ “Ager Bomb” has a great strategy for the bar facing burpees (at the 2:13 mark).  Give it a shot!

Scaling Options:

OHS 95/55 (or 80% of your 1RM OHS)

Muscle Ups: 10 Chest2Bar Pullups + 10 Dips

X-tra:

Snatch High Pull

5×3

Increase weight each round