For strength, take the bar out of the rack like a back squat, place your hands in a wide snatch grip, and do 4 push presses and 4 overhead squats. You may either start with your feet in an OHS position or shift them for the OHSs. As for the metcon, treat each 3 minute AMRAP as it’s own WOD. Don’t game it; go hard each AMRAP. For burpees, we need to prepare for the Open and getting used to jumping to a 6″ target. Use a pull up bar, mark on the wall, or the rings as a target.
Strength
3 sets of 4 snatch-grip push presses + 4 OHS
Conditioning
AMRAP in 3 minutes:
wall ball shots, 20/14#
rest 2 minutes
AMRAP in 3 minutes:
HSPUs
rest 2 minutes
AMRAP in 3 minutes:
burpees to at least 6″ target
