CrossFit Wig Wag – Weightlifting

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5 sec. Tempo Snatch DL to Hang (above knee) into a Hang Snatch+Snatch (from Ground)

3@70% of Snatch

5 sec. Tempo Clean DL to Hang (above Knee) into a Hang Clean+Clean and Jerk (from Ground)

3@70% of Clean

10 sec up 10 sec down Tempo Snatch DL

3×1@100% of heaviest Snatch

Bench Press


Back Squat



3 Rounds

5 Evil Wheels (use change plates)

10 banded press outs each side

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