Week 5 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m row

2 sets of 10 air squats, 10 push-ups, 10 ring rows

Snatch + clean EMOM ((Jerk is on last clean))

EMOM x 10 minutes

5 minutes of 5 snatches @ 70%

with clock running transition into

5 minutes of 3 cleans + 1 jerk @ 70%

Muscle up EMOM (15 x 1)

EMOM X 15 MINUTES

1 Muscle up or 3 strict Pull-ups

(Start strict, Incorporate Kipping once you can no longer perform a strict rep)
Scaled pull-up variation is Banded Pull-ups

To increase challenge a weight vest can be added

Metcon (AMRAP – Rounds)

8 minute time cap AMRAP:

200m row

4 Turkish Get-ups #45/25

(2 reps on each side)

6 KB swings