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CrossFit Wig Wag – Weightlifting

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Weightlifting

Burgner Warm Up

3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances (change levels every balance)

Build to a Moderate Complex

Muscle Snatch+Power Snatch+Squat Snatch

*take no more than 10 minutes on this complex*

**stop building once you resend you knees on the Muscle Snatch**

Tempo Snatch Pull+Hang Snatch

*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*

5 Complexes @ 80% of Snatch

Snatch

5×2@80%

1×3@60%

1×3@70%

1×3@80%

5×5@90%

Back Squat

Bench Press

Barbell Row

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