CrossFit Wig Wag – Weightlifting

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Empty Barbell Complex x 3

3 Tempo Clean Grip DL’s+3 Tall Cleans changing levels on all 3

Front Rack Zotts Press

Take 10 minutes to build to a 3 Rep.

**If you cannot perform the movement change your levels and complete 5 sets of 3 reps at your lowest level**

3 Pos. Muscle Clean (High, Hang, Ground)

3 @ 70%

Tempo Clean DL to the Hang Pos. Then complete a Hang Clean+Clean

7 Complexes @70% of Clean


Split Squat (use Back Rack Lunge #’s)

5×7 @ 75%


5×7 @ 75%

Shoulder Press

5×7 @ 75%

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