Build to a 2 rep.
Each Round For Time:
In 10 mins complete:
18-15-12
Barbell Bicep Curls
Wall Balls
-into-
In 5 mins complete:
15-12-9
Barbell Strict Press
Wall Balls
-into-
In 2 mins complete:
12-9-6
Tricep Extensions
Wall Balls
Empty Barbell Complex x 3
3 BTN Snatch Grip Strict Press+3 BTN SG Strict Press from Power+3 Zotts Press
Empty Barbell Complex x3
3 Tempo Snatch Grip DL+3 Muscle Snatches+2 Snatch Balances
Muscle Snatch
3×5@65% of 1RM Muscle Snatch
1 Snatch Pull+1 High Hang Snatch+1 Snatch
8 complexes @ 65% of 1RM Snatch
**On the Snatch Pull I do not want us pulling high, I want us to shrug at the top of the pull**
Build to a moderate complex of:
Heaving Snatch Balance+OHS w/pause @ bottom
*Once weight is found de-load bar to 80% of complex and complete 3 complexes*
**I want us to keep this complex light, but strong. Feel confident with the weight you ended with for this complex, you should feel as if you had plenty left in the tank after this**
Snatch Grip Push Press
3×5@65% of 1RM Snatch
Good Mornings
10×3@65%
AMRAP x 25
30 Bar Facing Burpees
30 Overhead Squats
25 Toes 2 Bar
25 Hang Cleans
20 Pistols
20 Thrusters
3 Empty Barbell Complexes
3 Shoulder Presses+ 3 Power Pos. Shoulder Presses+3 Front Rack Zotts
3 Empty Barbell Complexes
3 Tempo Clean DL+3 High Hang Muscle Clean+3 Tall Cleans
Muscle Clean
3×5@65%
Clean Grip DL to 1”+Clean Grip DL to Low Hang+Clean Grip DL to Hang into hang clean+1 Clean from ground
8 Complexes @ 65% of clean
Clean Grip YoYo DL
High Hang+Hang+Low Hang+1”+Ground
5@60% of Clean
**You will stand the bar up then lower down to the high hang pos. then stand back up, then lower to hang pos. then stand back up, then lower to the low hang pos. then stand back up, then lower to 1” above ground then stand back up, then lower to the ground and you are done with this complex**
***We are just working strength in all the positions of the clean. When you lower down I want you to do it in a way that you are controlled and building tension, but when you stand back up I want you to be fast and explosive and fell that bar hit you launch point. Complex will be light, but there is a lot of time under tension. ***
Power Clean+Push Press+Push Jerk+Jerk
5@65% of Push Press
Core
50 weighted AbMat sit ups
**Push the weight**
Build to a set of 3
For Time:
8 Rounds
12/9 Ass Bike Cals
10 Box Jumps
Work:rest 1:1
Ski/Row Cals=15/12
CrossFit Wig Wag 