Warm-up:
3 Sets @ Easy Pace:
Jog 400m
10 Ring Rows
5 Push Press + 5 Power Jerk + 5 Press from Split + 5 Jerk, empty bar
Strength:
Behind-The-Neck Jerk 3RM, then 90%x3x2
WOD:
CrossFit Games Regionals Event 16.7
For Time:
21-15-9 Thruster, 95#/65#
Alternate With
3-2-1 Legless Rope Climb, 15′ Ascent
TIMECAP: 6:00
Extra Work: Snatch 3-3-3, 3×3