Prehab
2 sets
5 seated box jumps
30 shoulder taps
then,
bergener warm-up w/ empty barbell
MetCon
15.4 CrossFit Open workout
8 min AMRAP:
3 HSPU
3 cleans (185/125)
6 HSpu
3 cleans
9 hspu
3 cleans
12 hspu
6 cleans
15 hspu
6 cleans
18 hspu
6 cleans
etc., adding 3 reps to hspu each round, and 3 reps to the clean every 3 rounds.
*any type of clean permitted
Strength
1 snatch pull + 1 hang snatch + 1 snatch
working perfect reps, not load