Clean and Jerk Complex:
Power Clean and Jerk
Hang Clean and Jerk
Squat Clean and Jerk
The Power and Hang Clean and Jerks must be done unbroken. You may drop the bar after the Hang Clean and Jerk before you complete the Squat Clean and Jerk.
9 Min AMRAP:
9 Shoulder to Overhead 135/95
7 Burpees over the Bar
5 Front Squats
Snatch:
-Warm up to 80% of SNATCH
-Then do 5 singles at 80% of SNATCH
Clean & Jerk:
-Warm up to 80% of C&J
-Then do 5 singles at 80% of C&J
Front Squat:
-Build to a heavy FS for today (not looking to PR, just build by feel)
**Time Permitting**
100 ab mat sit ups
In 6 mins complete:
12-9-6
Ski Erg Cals
Pull Ups
-rest 2 mins-
In 6 mins complete:
12-9-6
Ass Bike Cals
Ring Dips
-rest 2 mins-
In 6 mins complete:
12-9-6
Ski Erg Cals
C2B Pull Ups
-rest 2 min-
In 6 mins complete:
12-9-6
Ass Bike Cals
Push Ups
5 Rep Max
21-15-9
Back Squat 155/105
HSPU
CrossFit Wig Wag 