Empty Barbell Complex x 3
3 Snatch Grip DL’s+3 High Hang Muscle Snatches+3 OHS
Zotts Press
Take 10 minutes to find a 3 Rep.
**If you cannot complete the movement work on changing your levels.**
3 Pos. Muscle Snatch (High, Hang, Ground)
3 Complexes @ 70%
Tempo Snatch Grip DL to Hang Pos. into Hang Snatch+Snatch from Ground
7 Complexes @ 70%
Snatch Push Press
7×5 @ 80%
Good Mornings
7×5 @ 80%
Barbell Row
7×5 @ 80%
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%
RDL
5×7 @ 75%
Shoulder Press
5×7 @ 75%
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Empty Barbell Complex x 3
3 Pos. Muscle Clean(High, Hang, MidShin)+2 Jerk Balances+3 Jerk Pos. Presses
Power Clean+Push Pess+Push Jerk+Split Jerk
5 complexes @ 70% of Push Press
2 Jerks w/3 sec. pause in Dip+Jerk
5 Complexes @ 70% of Jerk
Clean and Jerk
5 @ 70%
Back Squat
4×9@70%
Sumo Dead Lift
4×9@70%
Bench Press
4×9@70%
**If you do not have a seated press do Shoulder Press**
Build to one heavy power for today
(AMRAP x 7) x 2
12 Bar Facing Burpees
8 C2B Pull Ups
4 Snatches
*rest 2 mins between AMRAPS*
After you rest, pick up where you left off.
CrossFit Wig Wag 