Warmup

Jump Rope 3 minutes

Hip Mobility Series
10 Downdog Push-ups

Competitors

Snatch Progression, then

3x for quality
5 Snatches (start with empty bar and work up to 75)
1 Bar Muscle-up
30 Sec Downdog hold

Everyone else

4x for quality
5 Downdog Push-ups
10 Ring Rows
5 Double KB Swings

Conditioning

Registered Rx Competitors

Open Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-ups

Men use 75 lb.
Women use 55 lb.

If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to the load or the movements.

Everyone else

10 Minutes AMRAP
10 KB Clean and Push Press
5 Pull-ups

L4 – 2Kb, C2B
L3 – 2Kb
L0-2 – 1Kb if necessary (5R/5L), ring rows or assisted pull-ups