2 Empty Barbell Complexes
3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 Snatch Balances
Muscle Snatch
3×3@75%
Hang Snatch+Low Hang Snatch+ Snatch
5 Complexes @ 75%
Snatch
5×3@75%
1×4@60%
1×4@70%
1×4@80%
1×3@90%
2×4@90%
Back Squat
Sumo DeadLift
Shoulder Press
Clean Complex
1 Clean + 2 Jerks
For Time:
2 Rounds
40 OAA DB Hang Clean & Jerks
20 Pistols
40 OA DB Thrusters
20 Pistols
Build to a 3 rep on each leg.
For Time:
10 Deadlifts
15 Wall Balls
20 Deadlifts
25 Wall Balls
30 Deadlifts
35 Wall Balls
Time cap: 12 mins
Pick a moderate weight for the deadlifts. (225/155)
Each Rounds for Reps:
AMRAP x 15
Buy In: 1 mile Run
15 T2B
15 Box Jumps
-rest 2 mins-
AMRAP x 12
Buy In: 800m Run
12 Pull Ups
12 Box Jumps
-rest 2 mins-
AMRAP x 9
Buy In: 400m Run
9 C2B Pull Ups
9 Box Jumps
You will score each AMRAP separately. Only counting the rig + jumps. Convert your rounds and reps into reps at the end.
Warm up Pace
1000m Row
Strength Work:
1×4@65%
1×4@70%
5×4@80%
Back Squat
Snatch Grip Push Press
30 Tire Flips
**Tires are out side on the side of the deck, they’ll prolly have some water in them. So be careful and/or don’t wear too nice of clothes. Partner up if you need to, and flip back and forth.**
5 Rounds
15 AssBike Cals
50 AirSquats
CrossFit Wig Wag 