Warm Up: Dumbell clean progressions
Mobility
Workout Prep: 2-3 sets (Find your standard for the workout. The standard should allow for continuous movement, with minimal breaks)
25 ft. weighted walking lunge
6 Toes to bar, hanging knee raises, or sit ups
4 Dumbbell Cleans
2 Bar Muscle Ups, chest to bar pull ups, pull ups, or bar rows
CrossFit Open 17.2: 12-minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
