OPEN 23.3
WARMUP
ON A 6:00 RUNNING CLOCK…
FOR QUALITY
30 Single Unders or Double Unders
7 Slow PVC Passes
5 Hand Release Push-Ups
2 Wall Walk
-Quick Rest-
30 Single Unders or Double Unders
7 PVC Back Squats (Press PVC to OH Position at bottom of the Squat)
7 Hand Release Push-Ups or HSPUs
2 Wall Walk
*After completing your warm-up, immediately move into a barbell complex for the Snatch that allows you to open up the overhead position and the bottom receiving position.
WORKOUT
OPEN 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
