Warm Up
400m Run,
Dynamic stretches.

CrossFit/Performance
A1. Seated DB Shoulder press @ 3010; (6-8 x 4)/30 sec. rest.
A2. DB Hammer Curls @ 4010; (8-10 x 4)/30 sec. rest.
A3. Good Mornings @ 4112; (12 x 4)/60 sec. rest.
+
For time…
21-15-9
KB Swings (35/53),
Burpees.

Competition
A. Segmented Snatch Grip Deadlift (3-3-3-3)/2:00 rest (70-80% of max PS),
B1. Hang Snatch TnG (5-5-5-5)/90sec. rest,
B2. Ghd Raises (8-10 x 4)/90 sec. rest. (use abmat)
C1. DB Bench press (10-8-6-4)/60 sec. rest.
C2. T2B 1 minute Amrap x 4/60 sec. rest.
+
Increase speed by 1-2 sec. per round…
500m Row/3:00 rest x 4.

*Example: 1:45, 1:44, 1:43, 1:42.