“Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row
L2 Sub Jumping C2B or Pull-ups Sub Hang Power Snatch L1 7 Wall Balls + 7 Ring Rows 15 Box Step Ups 7 Hang Muscle Snatch + 7 Front Squat 10/8 Cal Row
While there is no score for today’s workout other than weights and movements used, athletes can make it a goal to finish at or around the same time each time they get back to the same movement. The quicker they get the movement done, the more rest they will have before moving to the next. The most difficult station will likely be the power snatch and overhead squat minute. This should be a weight that athletes could complete unbroken, going right from the last power snatch into the overhead squats. However, a good option may be to complete 6 snatches in a row, drop the bar, then complete the last snatch before going directly into 7 unbroken overhead squats. This may be more sustainable for four rounds and allow athletes to move better.