2 Empty Barbell Complex
3 Pos. Muscle Snatch w/OHS after every Muscle Snatch+3 Pos. Muscle Clean w/Shoulder Press after every Muscle Clean
Take 25 min. to build to a 2 rep Snatch for today
Take 25 min. to build to a 2 rep Clean and Jerk for today
***The Snatches and Clean and Jerks are just getting some work in on both lifts. We are not trying to PR here***
DeadLift
1×3@75%
1×4@90%
3×4@95%
Each Round for Reps x 6
Min 1: Max Ass Bike Cals
Min 2: Max High Box Jumps
Min 3: Max Dball over Shoulder
Min 4: Max Rest
Fight gone bad style. Accumulate reps at each station.
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+Jerk Balance+3 Jerk Pos. Presses
Jerk Pos. BTN Push Jerk
*Take 10 min to build to a 3 rep*
**This is more for skill work, not weight**
Push Press w/pause in dip
3×2@65% of Push Press
Jerk w/pause in dip
3×2@65%
Jerk
3×2@65%
Good Morning
Barbell Row
1×3@70%
1×3@80%
3×3@95%
Build to a set of 10.
Tip: do not do a full set of 10 until you are around 70%.
Once you find your 10 rep. Complete 10 at 95% of that 10rep. Then complete 10 at 90%.
For Time:
21-15-9
Thrusters
Bar Muscle Ups
2 Empty Barbell Complex
3 Pos. Clean Grip DL+3 Pos. Muscle Clean+3 FS
Muscle Clean+High Hang Squat Clean
5@65% of Muscle Clean
Tempo Clean Grip DL+Clean Grip DL from hang into High Hang Clean
5 Complexes @ 60% of Clean
3 Pos. Clean Grip DL (low, hang, high)+Clean from 1 inch
5 complexes @ 65% of Clean
Clean
5×3@65%
Front Squat
1×3@70%
1×4@80%
5×5@90%
Seated Press
1×3@70%
1×3@80%
3×3@95%
CrossFit Wig Wag 