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

Skill Work