Active Movement Day

30 Minute AMRAP

30 Cal Bike

60 KB Goblet March (30 each leg) (controlled) 53/35

30 Cal Row

60 Mountain Climbers (30 each leg)

Traditional Day

Overhead Squat (from floor)

Every 2:00 Minutes For 5 Sets

6 Overhead Squat @60-65% 

12-9-6-3

TTB

Overhead Squat 95/65

Crossfit Open Workout 17.1

10 DB Snatch 50/35

15 Burpee Box Jump Overs 24/20

20 DB Snatch 50/35

15 Burpee Box Jump Overs 24/20

30 DB Snatch 50/35

15 Burpee Box Jump Overs 24/20

40 DB Snatch 50/35

15 Burpee Box Jump Overs 24/20

50 DB Snatch 50/35

15 Burpee Box Jump Overs 24/20

Time Cap 20 Minutes

2 Sets

100 Cal Row

80 Double Unders

60 Sit Ups

40 Jumping Lunges (20 each)

20 Hand Release Push Ups

Rest 4:00 Between Sets

Score Total Time

Snatch

6 Sets (heavier than previous week)

Power Snatch

Rest :30 Seconds

Squat Snatch

Rest 1:30

Strict Press

5×1

Build to a 1RM for day

Pull Up Capacity

10 Minute EMOM

6-9 Unbroken Pull Ups

*Scale Reps

*Scale Movement

20 Minute Bike For Calories

Every 2:00 Starting @0:00

5 Burpees

10 Ring Rows