2018 Open Week 3 Day 1

Warm-up
Warm-up
AMRAP 4 Minutes
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

Weightlifting
Snatch Balance (6 x 2 @ 85%)
This is probably a new movement for most people. Use it has a skill and get better at the movement. If you are using as a skill then start @ 60%

Metcon
Metcon
6 Rounds:
Run 200m
12 Kettlebell Swings 70/53lbs
12 Chest to Bar
Metcon
4 Rounds:
Bike 60/40 Calories
Rest 2:00

Rest is included in score

Extra work
Metcon
AMRAP 10 Minutes
15 Box Jumps Overs 24/20″
5 Power Snatch 185/135lbs
Add 10/5lbs each round
Metcon
If doing/redoing the open workout please post scores on Fridays WOD.