August 25, 2017

A. Warm Up
400 meter run/row or skip for 3 minutes;
followed by:
3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 Snatch grip deadlifts
10 Sotts Presses

followed by an empty bar set on your Front and Back Squat

Cap this at 20 minutes!
Scoring: Not Scored

B. Alternating Sets: Front Squat, Back Squat
6 sets, starting a set every 2 minutes, of:

1. B1. 2 Front Squats @ 80%
2. B2. 4 Back Squats

rest 3 minutes before part C

C. 9 minute EMOM of Power Snatch + Overhead Squat + Snatches
Every 1 minute for 9 minutes (9 rounds):

1. 1 Power Snatch + Overhead Squat + Snatch @ 65-70%

rest 3 minutes before part D

D. 9 minute AMRAP of Toes to Bars, Deadlifts, and Snatches
​CrossFit Games Open 15.1
As Many Rounds and Reps as possible in 9 minutes:

1. 15 Toes to Bars
2. 10 Deadlifts @ 115/75 lbs
3. 5 Snatches @ 115/75 lbs