Cash in…2x 400 90 seconds rest
BASICS:
Every minute, on the minute, for 21 minutes:
- Minute 1 – Push Press x 6 reps
- Minute 2 – Goblet Squat x 8 reps
- Minute 3 – Alternating Cossack squat x 16 reps (8 each)
Complete as many reps as possible in 5 minutes:
- Burpee Box Jump-Overs (24″/20″)
Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds
PERFORMANCE:
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Every two minutes, for 20 minutes (10 sets) of:
- Clean & Jerk x 1.1
- (rest 10 seconds between singles)
- Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
CrossFit Games Open Event 11.3
Complete as many reps as possible in 5 minutes of:
- Squat Clean & Jerk (165/110 lbs)
Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds