10 minutes
*Dynamic (if you haven’t already done it)
*Snatch Burgener WarmUp
-Dip & Shrug x 3
-High Elbow x 3
-Muscle Snatch x 3
-OHS x 3
-Power Snatch x 3
30 minutes
COMPLEX:
Snatch Pull + Snatch + Hang Snatch
%70×3, %75×2, %80×1
*You can drop the bar after the Snatch Pull, but the rest of the complex must be unbroken*
100 alternating V-Sits (50 each leg)
Hang Clean (1 Rep Max)
10 min AMRAP:
50 Air Squats
10 Burpee DB Box Step Over 24/20″ 50/35
50 Air Squats
10 Burpee DB Box Step Over 24/20″ 50/35
50 Air Squats
Max Rep Burpee DB Box Step Over 24/20″ 50/35
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
For time:
400M Row
30 OH Plate Lunges 45/25
20 C2B
100 DU
20 Burpees
30 KB OH Squat 50/35
400M Row
CrossFit Wig Wag 