Prehab

2 sets

:30 dead hang from bar

20 yd duck walk w/ KB front rack

10 kipping swings

MetCon

CrossFit Open 13.4

7 min AMRAP:

3 clean & jerks

3 toes to bar

6 clean & jerks

6 toes to bar

9 clean & jerks

9 Toes to bar

12 clean & jerks

12 toes to bar

and so on… adding 3 reps each round until the 7 min is up.

Strength

Take 15 min to build to a moderate clean & jerk

Skill Work