WOD
Warm-up
LXB Smash: Shoulder/Pecs/Traps
Dynamic Warm-up + Barbell Warm-up
Clean Progression
Strength
Clean Complex – 5 Sets:
2 Hang Power Clean
2 Hang Squat Clean
Increase weights on each set, making final 1-2 sets in 7/10 RPE.
Conditioning
CrossFit Games Open 19.4 (Ages 16-54)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 (Ages 16-54)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period