Warm up:
500m row
10 single leg glute bridges (each leg)
10 broad jumps
10 monster walks (10 out/10 back)
10 OHS (empty bar) 3 sec pause at bottom
Pre Game:
Every 2 mins for 16 mins : Back Squat
Set 1-5 @ 55%
Set 2- 5 @ 65%
Set 3- 3 @ 75%
Set 4 – 2 @ 85%
Set 5- 2 @ 90%
Sets 6-8 – 10 @ 78% ( or add 5-10 lbs from last week)
WOD:
CrossFit Open WOD 11.3
5 min AMRAP
Squat clean & jerk (165/100)
* can be a squat clean then strict press, push press, push jerk, split jerk or squat clean thruster