Build to a heavy 1 rep.
3 Rounds for Reps:
In 5 mins complete
3 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
2 Rounds of DT
Max Bar Muscle Ups
-rest 1 min-
In 5 mins complete
1 Round of DT
Max Bar Muscle Ups
DT=
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Add atleast 5-10lbs to DT every interval.
*Score is how many BMU you complete each interval.
This will be the final week of our cycle. Next week we will be having a bit of a de-load week then onto a lot less structured of a cycle, but we will be mainly working on our Olympic Lifting and hammering technique and skill transition.
That being said this week our goal is to hit 95% and to have that 95% feel decent. A lot of you looked very strong hitting those 90%’s last week and the weeks prior building to heavy’s while working your main percentages in. Our goal is not to hit a PR, that is just a cherry on top if we do. Good Luck and have fun.
Empty Barbell Complexes: complete at least two of these complexes
High Hang Muscle Snatch+Hang Muscle Snatch+Mid Shin Muscle Snatch+2 Snatch Balance (change depths between the two)
Muscle Clean from Mid Shin+Muscle Clean from Hang+2 Tall Cleans (Change depth)
Build to a Heavy 1 Rep Power Snatch for the day
Build to a Heavy 1 Rep Power Clean for the day
**Take your time building on these two lifts, do not move on to a heavier weight unless that rep feels solid and crisp.**
CrossFit Wig Wag 