* CrossFit Games “Week” Schedule HERE

WOD:

1) Power Snatch + Hang Power Santch + Power Snatch: 1 Complex Every 1:30 for 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto.

2) Power Clean + Hang Power Clean + Power Clean + Push Jerk: 1 Complex Every 1:30 for 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto.

3) 3 rounds AQAP:

30 Kettlebell Swings 53/35

20 Pull-ups

10 Burpee-to-target

Standard for Burpee-to-target is something at least 6″ out of your reach.

Extra Work:

4) Single Arm Dumbbell Row: 4 set of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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