Cucle 4 week 0 day 3

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 sets of: :30 lizard stretch + :30 external rotation wit PVC on bench

3 rounds of empty barbell work: 5 tall cleans + 5 front squats + 5 press from split stance

Power clean + Clean & Jerk (1 x 1 )

EMOM x 10

Power clean + clean & jerk
EMOM perform the compelx working up to heavy single for the day. Starting with 40% of 1RM

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

20 Wall Ball Shots (20/14 lbs)