Mobilize, then:
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
(pause for 1-2 seconds in the receiving position)
Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.
B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
*Choose the loads based on feel, but these should be heavy!
C.
35-54:
“CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)
Rest 5 minutes until the running clock reaches 10:00, and then…
For time:
80 Toes-to-Bar
*Every time you break perform 20 Double Unders including, 3, 2, 1, GO!