Clean Complex:
2 Hang Cleans + 1 Push Jerk + 1 Split Jerk
Like previous Friday’s, use this complex as a warm up for the metcon.
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Build to a heavy Squat Snatch.
Build to a heavy Squat Clean.
*The goal is 95%’ish, anything extra is bonus*
**If you are one of those people who cannot Squat Snatch or Squat Clean**
Build to a heavy Muscle Snatch
Build to a heavy Muscle Clean
**If you weren’t here Monday**
Build to a heavy Power Snatch
Build to a heavy Power Clean
Each Machine for Time:
5-7-9-11-13-15 Cals
*rest 1 min after each set
Snatch 1″+ Low Hang Snatch+ Hang Snatch
5 complexes @50-60% of 1RM
Snatch
6×2@60-65%
Clean 1″+Low Hang Clean+ Hang Clean
5 complexes @50-60% of 1RM
Clean
6×2@60-65%
**Work some squat cleans and squat snatches into you work for today. Consider today as a primer for tomorrow because we will be finding 1RM on these lifts tomorrow. Get things dialed in. Goal here today is to leave happy with your technique and how you moved.**
Mobilize
Stretch out! Prep yourself for tomorrow.
As Many Reps Until Failure:
1 Dbl DB Hang Snatch + 25 ft OH Carry 40/25
You will complete this complex:
1 Dbl DB Hang Snatch + OH Carry
2 Dbl DB Hang Snatch + OH Carry
3 Dbl DB Hang Snatch + OH Carry
etc. etc. etc. until failure
AMRAP x 15
10 R OA Devil Presses
10 R OA OH Squats
35 DU
10 L OA Devil Presses
10 L OA OH Squats
35 DU
CrossFit Wig Wag 