CrossFit Wig Wag – Weightlifting
Empty Barbell Complex:
2 Tempo Clean DL’s+1 Drop Clean+3 Front Rack Zotts Presses
High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean(or low power)+Jerk
**Build to a heavy Complex**
Deload weight to 80% of heaviest complex and do 10 complexes at that weight.
Build to a moderate 3 rep high hang clean, these do not have to be connected. Do not exceed 80% of best clean.
**Load bar up to 60% of Shoulder Press, then do 5 sets of 5 with a 5 second tempo in the negative for the 3rd rep of each set**