Week 3 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

3 rounds: 30 DU

10 DB clean+jerks, 10 DB front squats

EMOM 8 min Wall walks (8 x 4)

EMOM for 8 minutes

4 Wall walks

Metcon (Weight)

EMOM x 8 mins

4 mins of: 1 Snatch @ 85%

With the clock running go right into cln & jrks

4 mins of 1 clean & jerk @ 85%

Metcon (AMRAP – Reps)

10 Minute AMRAP

5 power cleans #155/95

3 Bar muscle-ups
Scale for muscle ups will be 5 pull-ups. Scale for pull-ups will be banded pull-ups

Single arm KB rows (3 x 12)

KB single arm rows