EMOM x 4
Min 1: 3 Squat Snatch
Min 2: 2 Squat Snatch
Min 3: 1 Squat Snatch
12 total mins.
You will increase weight each round (4 jumps). So you will complete 3-2-1reps all at the same weight before you add.
Score=heaviest weight
For Time:
3 Rounds
25 Dbl DB Box Step Overs
100 DUs
4 Squat Snatch
Time cap: 15 mins
Complete 5 sets of 5. Build to ~60% for your first set and having a goal to finish ~85%.
You must complete all 5 sets of 5 reps but do not have to do all 5 reps as you’re building.
11 Min AMRAP:
11 Power Cleans 135/95
11 Burpees Over the Bar
19 Deadlifts 135/95
18 Pull Ups
Oly
Week 4 Day 4
Build to a heavy high hang clean.
Load bar to 75% of Clean and Jerk and complete 2 Clean and Jerks every 90 seconds for 10 rounds
For Calories:
6 Rounds
3 Mins Machine Cals
3 Mins Rest
You will switch machines every 2 rounds.
Build to a 3 rep.
AMRAP x 15
28 Ab Mat Sit Ups
7 R DB Shoulder Press
14 OA DB Thruster (7/7)
7 L DB Shoulder Press
CrossFit Wig Wag 