WOD20210409

Mobilize, then:

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat

Time cap: 20 minutes

B.
“CrossFit Games Quarterfinals Event 1 Invictus Masters Version”

For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35 lbs )
50 Double-Unders

Rest 60 seconds and then. . .

Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders