112414

A) Warm-up: Thoracic and Scapula mobility

B) Strength
Snatch Complex
With a 12 minute running clock; every 2 minutes perform
**1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat**

C) WOD

Crossfit Games Open Workout 11.5 and 1/2

10 minute AMRAP
5 Power Cleans (145/100lbs)
10 Toes 2 Bar
15 Wallballs (20/14)

*Scaling Options*
Power Cleans- Lighten the load
Toes 2 Bar- Knees to Elbows, Knees above waistline, leg raises
Wallballs- Lighten the weight

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111714

A) Mobility Skills/Drills

B) WOD

For Time:

12 Air Squats
12 Thruster 115/75#
12 Air Squats 
12 Power Snatch 115/75#
12 Air Squats
12 Push Jerks 115/75#
12 Air Squats
12 Power Clean 115/75#
12 Air Squats
12 OHS 115/75#
12 Air Squats
12 Thruster 115/75#
12 Air Squats
12 Power Snatch 115/75#
12 Air Squats
12 Push Jerks 115/75#
12 Air Squats
12 Power Clean 115/75#
12 Air Squats
12 OHS 115/75#

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