Making waves

Warm Up/Mobility
Warm-up
5:00 easy cardio (your choice)
*perform 4 inchworms every minute on the minute

-then-

Barbell Prep – (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

-then-
2-3 sets
5 spiderman lunge stretch (each side)
5 bottom half burpees
5 power snatch (start with empty bar and build in weight)

1 set (at workout pace)
2 Power Snatches (at heavier workout weight)
2 Burpee over Bar
2 Power Snatches (at lighter workout weight)

Strength
Metcon (Weight)
5 sets Snatch push press+ OHS + Snatch Balance 65% of best Snatch (Power or Squat)
Power Snatch (Every 1:30 for 5 Sets 3 Reps)
Work up to a medium weight throughout the 5 sets. Keep these snappy and fast, but no touch and go

Metcon
Metcon (Time)
For Time
2 Rounds:
10 Power Snatches (155/105)
12 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (95/65)
12 Burpee over Bar

Finisher
Metcon
3 Sets
1:00 Plank
:30 R Side Plank
:30 L Side Plank
30 Flutter Kicks (each side)

Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions

Strength
Metcon (Weight)
Pause Back Squat + Back Squat
5 sets of (1+1)

Work up in weight each set. Work up to a heavy load, but no misses.
Pause for 2-3 seconds in the bottom, Explode out of the hole with a tall torso.
Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

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