WOD

Banded Shoulder Prep
Banded Hip Prep

Kip Swings
Dips + Support

Pull-up Progression
Bottoms Up Carry +
Waiters Lunge

barbell snatch complex

build up and above your working weight for 3×3-5 reps

Skills

spend 10mins working muscle-ups and bar muscle-ups

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.