Build to a heavy Bear Complex
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press
For Time:
3 Rounds
10 Pull Ups
20 OAA DB Cleans
30 DB Front Squats
-into-
2 Rounds
10 Chest to Bar Pull Ups
20 OAA DB Snatches
30 DB S2OH
For Time:
12 Devil Presses
20/16 Row Cals
80 DUs
18 Devil Presses
40/32 Row Cals
120 DUs
24 Devil Presses
60/48 Row Cals
240 DUs
Ass Bike/Ski Erg Cals:
15/12
30/24
45/36
Build to a set of 3.
AMRAP x 15
10 Clean & Jerks
15 Wall Balls
20 Pistols
Build to a heavy TnG 2 rep.
For Time:
21-15-9-15-21
Deadlift (~75% of today’s TnG)
High Box Jumps
Box Jumps should be a step above what you normally do for this movement. If you normally jump to a 20″, jump to 24″. If you normally do step ups, try to jump for the whole workout or step up to higher.
CrossFit Wig Wag 