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