Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run, 10 barbell back squats.
Five rounds for time of:
Run 400 meters
5 Back squats
Post load and time to comments.
Go Heavy Workout-
Clean and Jerk skill work and practice with Dennis Berry (a good idea for this weeks competition) Then,
8 x 50 meter weighted prowler sled push.
Rest as needed between each effort. Post load and best and worst rounds to comments.
Gymnastics 101 Workout-
Planche Progressions and skill work
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.