CrossFit Wig Wag – Weightlifting

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Assault Bike Sprints

5 12Cal Sprints

**Rest as needed between sets**

3 Empty Barbell Complexes

3 Snatch Grip DL’s+3 Pos. Muscle Snatch+3 BTN Snatch Grip Strict Presses

Muscle Snatch

5×3@65% of Muscle Snatch

Build to a 3 rep BTN Snatch Grip Strict Press

Muscle Clean

5×3@65% of Muscle Clean

Clean Grip Pausing DL’s

1″, Low Hang, Hang, High Hang

5@65% of Clean

DB Row Superset

10 L

10 Both

10 R

10 Both