CrossFit Wig Wag – Weightlifting
Snatch with a 3sec. pause in the receiving postion
3×2@70% of 1RM Snatch
Clean with a 3sec. pause in the receiving position
3×2@70% of 1RM Clean
Jerk with 3 sec. pause in dip and in the catch+Jerk
3@70% of 1RM Jerk
*the pause in the receiving positions will tell you how you are receiving the bar in the in all three lifts.