CrossFit Wig Wag – Weightlifting

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Empty Barbell Complex x 3

Jerk Balance+3 Jerk Presses+Jerk Balance+3 Jerk Presses

Build to a heavy Jerk Balance

Build to a heavy complex

3 Jerk Dips w/3 sec pause in Dip+Jerk

**You will dip and hold for 3 sec. then drive out of the dip 3 times before you complete 1 complete jerk**

Build to a moderate 3 rep push jerk

**Do not exceed 80%**


3 of these complexes at 60% of Push Press

5 Rounds

10 Leg Raises

10 Weighted Sit Ups

10/10 Weighted Russian Twists