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CrossFit Wig Wag – Weightlifting

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Weightlifting

3 Complexes of: 3 BTN Snatch Grip Presses+3 BTN Snatch Grip Power Position Presses+3 Zotts Presses

**This will be done with an Empty Barbell, the idea here is to be completely in the squat position and complete a Zotts Press. If you cannot perform a Zotts then we will go down as far as we can until we loose Position.**

BTN Snatch Grip Push Jerk

**Build to a moderate 3 Rep**

**Spend no more than 15 minutes on this complex**

Hang Snatch High Pulls

2×3@60%, 2×3@65%, 1×3@70%

**You will stand the bar up, lower to the hang, and stand fast pulling the bar high with high elbows. We’re not snatching we’re just pulling**

Hang Power Snatch

5×2@70%

KB High Pulls

30 sec. max pulls-1 minute rest

Do this 5 times

Shoulder Press

Dead Lift

1×3@75%

1×4@90%

3×4@95%