Friday, 1/14

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 PVC Dislocates
6 Plank to Squat
6 Jump Squats

Prep (8 Minutes)
1×5 Hang High Pull+ 5 Hang Power Snatch (bar only)
6 Kip Swings+ 3 Burpees
1×5 Hang Power Snatch
6 Kip Swings+ 3 Bar Facing Burpees
2×3 Power Snatch+2-3 BMU (or 3-5 Pull Ups)
1×5 Power Snatch+5 Bar Facing Burpees+3 Power Snatch+3 BMU

CrossFit Open 19.4

For time (12 min cap)
3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees
Rest 3 Minutes, then

3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Scale to 5 or 3 BMU, 15 or 10 CTB or regular Pull Ups, or 15 Jumping Pull Ups

Mobility
1 Min OH Band stretch/side
1 Min Single Leg Flexion/side