Warmup:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’

10 PVC Pass Thrus

10 PVC Around the Worlds

10 PVC OHS

Grab Barbell and perform 5 Overhead Squats

WOD:

AMRAP 15:

5 Overhead Squats (95/65)

10 Shuttle Runs

*Add 5 OHS after each round

Rest 5 Min, then…

10 Min to work up to Heavy Single for the day of:

Power Snatch

Video courtesy of Mayhem Athlete.

This should give you vibes of CrossFit Open WOD 23.2.  Aim to keep the shuttle runs on a steady pace and find manageable chunks on the OHS.  I would caution against unbroken past set 1 as that will be a lot of taxing on the shoulders, and you have a heavy single in Power Snatch coming up later.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Cool Down:

Single Leg Forward Fold – 1 min per side

Banded Shoulder Stretch – 1 Min per side