Main – CrossFit
A. Warm-Up
4 Slow Rounds
10 Strict Ring Dips
Assault Bike 15 Calories
D. Olympic Lifting
D: Snatch (4-4-4-4)
Squat Snatch 4×4 @70-80%
Drop and reset each rep. Start at 70% and climb only if smooth.
E. Strength
E: Squat Clean + Front Squat
Work up to a heavy squat clean + front squat
Then EMOM for 10 Minutes
Squat Clean + 2 Front Squats @80% of the weight you worked up to
