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CrossFit Wig Wag – Weightlifting

EMPTY BARBELL COMPLEX X 3

Lunging Jerk Balance+3 Jerk Pos. Presses x3

Jerk Pos. Press

3×5@65%

Push Press+Push Jerk+Split Jerk

5 complexes@65% of Jerk

Heavy Jerk Dips w/3 sec. pause in dip

5×3@100% of Jerk

Woo Flies

3×10

STRENGTH CYCLE

1×5@85%

Back Squat

Shoulder Press

Dead Lift