S/S/S:

Snatch High Pull + Hi Hang Snatch + Snatch

5X1 + 3 OHS

So, this week, per set, do 1 snatch hi pull, hold onto the bar, reset and do one hi hang snatch, stand all the way up, then bring the bar back to the hip crease, go down under control to the ground, set up, and do a full snatch. Once you stand up with the snatch, perform 3 OHS.  Try using same weight as last week or heavier if you can maintain good form.  The snatch pieces should be crisp, and OHS should be stable.

WOD:

CrossFit Open WOD – 13.3

12 Minute AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

Video courtesy of the CrossFit Games.  Spicy flashback to the 2012 and 2013 Open.  Find a constant pace for your wall balls, try not to let the WB stay on the ground (rest with it against your chest, leaning into the wall).  Once you get through those, just go all out on the DUs to get to the muscle ups.

Scaling Options:

WB – 14/12 (8 if we have them)

DUs – 3:1 Su ratio

MU – 3 burpee+kipping pull ups per rep

X-tra:

OH banded stretch x 2 min per

Couch Stretch – 3 mins per leg