Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 single arm KBS
10 sit-ups

 

 

Warm-Up
Snatch Drills

 

 

Strength
A.) OHS
10min to find a “heavy” 5

Then….

10min to complete 4×10 at 60%+ of the “heavy 5”

 

 

WOD
CrosFit Open 14.1
10min AMRAP
30 DU
15 Snatch @ 75/55

 

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine