Warm Up

20 90/90 Hip Rotations
20 Bent Over Y Press

3 Rounds
5 Inch Worms
10 Reverse Lunges
10 Hang Muscle Snatch

Then
10 Behind The Neck Snatch Grip Shoulder Press
10 Muscle Hang Power Snatch

Strength: Hang Snatch

Hang Snatch for 15 minutes practice technique or build to a moderate double.

WOD

CrossFit Open 26.3

16 Minute TC

ELITE

2 rounds of:
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 clean (115/75)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters

COMPETITIVE

2 rounds of:
12 burpees over the bar (may step over)
12 cleans (65/45)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar (may step over)
12 clean (85/55)
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar (may step over)
12 cleans (95/65)
12 burpees over the bar
12 thrusters

PERFORMANCE

2 rounds of:
12 burpees 
12 cleans (45/25)
12 burpees 
12 thrusters

2 rounds of:
12 burpees 
12 clean (55/35)
12 burpees 
12 thrusters

2 rounds of:
12 burpees
12 cleans (65/45)
12 burpees 
12 thrusters

Stimulus Points

Pace! 
Don’t Die 🙂

Accessories

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 8-12 Tricep Dips
Even Minutes) 8-12 DB Curls

Cool Down & Dismissal

TBD