Mobilize, then:
CS activation
3-5 deep squat progressions
A.
Three sets of:
Hanging toes to rope x 8 reps
and then …
Not for time:
5 Rope Climbs (may elect to do legless)
B.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 65%
*Set 2 – 65%
*Set 3 & 4 – 70%
C. CrossFit Open 18.1
Complete as many rounds an reps as possible in 20 minutes:
8 Toes-to-Bar
10 DB Hang Clean & Jerks
14/12 Calorie Row