For Time:
800m Run
40-30-20
KB Swings
KB Goblet Squats
-into-
400m Run
30-20-10
KB Swings
KB OA Overhead Squats
-into-
400m Run
10-20-30
KB OAA Hang Clean & Jerks
KB Suitcase Lunges
-into-
800m Run
20-30-40
KB OA S2OH
KB Suitcase Lunges
Empty Barbell Complex X2
Muscle Clean from MidShin+Jerk Balance+Jerk Pos. Press
Muscle Clean+Push Press
3×2@70% of Muscle Clean
Clean and Jerk Waves
2 2 1
70% 70%+5#’s 70%+10#’s
70%+5#’s 70%+10#’s 70%+15#’s
70%+10#’s 70%+15#’s 70%+20#’s
70%+15#’s 70%+20#’s 70%+25#’s
Tempo FS w/3 sec. Pause
*Build to a moderate 1rep*
Woo Flies
3×10
CrossFit Wig Wag 