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
Build to a heavy single.
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
3 Empty Barbell Complexes
3 Tempo Clean Grip DL’s+3 High Hang Muscle Cleans+3 Jerk Balances
Take 15 minutes and build to a moderate Tall Clean
High Hang Muscle Clean+Shoulder Press
5×3@65% of Shoulder Press
3 Pos. Clean (Hang, Low Hang, Ground)+Jerk
10 Complexes @ 65% of Clean and Jerk
Build to a moderate 3 rep Tempo Front Squat (5 sec. Down, fast up)
Accumulate 5 minutes of Plate Pinches
DB/KB Single leg RDL
3×10
For Time:
8 Rounds
20/16 Ass Bike Cals
20 Ab Mat Sit Ups
60 DU
5 S2OH
*heavy S2OH
3 Empty Barbell Complexes
3 Snatch Grip RDL’s+3 High Hang Muscle Snatches+3 OHS
3 Behind the Neck Snatch Grip Strict Presses+3 OHS
Build to a moderate Complex
3 Pos. Muscle Snatch (High, Hang, Low Hang)
5 Complexes @ 65% of Muscle Snatch
Barski Snatch (3 Unbroken High Hang Snatches)
10 complexes @ 65% of Snatch
Tempo Snatch Grip DL (10 sec. up 10 sec. down)
5×1@100% of Snatch
Close Grip Bench
Build to a 5 rep
**add into Wodify**
30 alternating DBall Over the Shoulder
**Grab a DBall or Heavy Bag from the closet in the Cardio Cave and have fun**
CrossFit Wig Wag 