2 Empty Barbell Complexes
5 RDL’s+3 Pos. Muscle Snatch+3 OHS+3 BTN Presses
Snatch Wave
3@65%, 2@70%, 3@75%, 3@70%, 2@75%, 2@80%, 1@85%
Clean and Jerk Wave
3@65%, 2@70%, 3@75%, 3@70%, 2@75%, 2@80%, 1@85%
Dead Lift
Shoulder Press
1×3@65%
1×3@75%
1×3@85%
4×3@95%
Strict Pull Ups
3×10
*if you need bands for assistance, use bands.*
For Time:
500 Calories
Accumulate 500 calories.
Switch machines every 5 mins.
*retest from 7/16/20
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+3 Push Presses+3 Split Jerks
Jerk Balance+ 2 Jerk Pos. Press
*In 10 minutes build to a moderate Complex*
Power Clean+2 Push Presses+Jerk
5 Complexes @ 80% of Push Press
Push Jerk
3×2@80%
Jerk
3×2@80%
Back Squat
1×3@65%
1×3@75%
1×3@85%
4×3@95%
3 Position Snatch
1 High Hang + 1 Hang + 1 Snatch
AMRAP x 15
6 R KB Hang Snatch
12 Chest 2 Bar Pull Ups
6 L KB Hang Snatch
12 T2B
Burgner Warm Up
3 Dip and Drive Shrug+3 Dip Drive High Elbows+3 High Hang Muscle Clean+3 Front Squats+3 Tall Cleans (change levels every balance)
Build to a Moderate Complex
Muscle Clean+Power Clean+Squat Clean
*take no more than 10 minutes on this complex*
**stop building once you rebend you knees on the Muscle Snatch**
Tempo Clean Pull+Hang Clean
*Take 5 sec. on the tempo once the bar makes contact with you hip pocket, shrug*
5 Complexes @ 80% of Clean
Clean
5×2@80%
1×3@60%
1×3@70%
1×3@80%
3×3@95%
Good Morning
Seated Press
RDL
CrossFit Wig Wag 