Dead Lift
8×8@40%
Close Grip Bench Press
8×8@40%
DB/KB Box Step Ups
8×8
Alternating DB Over Head Press
8×8 (4reps per arm for a set)
GHD Hip Extension
8×8
KB/DB Floor Press
8×8
DB Tricep Extension
8×8
DB Reverse Fly
8×8
DB Complex:
1 DB Squat Snatch + 1 DB Jerk + 1 DB OH Squat
Complex must be successful on both your right and left arm to count.
EMOM x 5
Min 1: 10 Unbroken Hang Snatches @ 65-70%
Min 2: Max Row Cals
Min 3: Rest
Accumulate your calories. Score= total cals.
3 Barbell Complexes
3 Snatch Grip DL+3 Snatch Grip RDL’s+3 Muscle Snatch+3 OHS
Muscle Snatch
5×3@65%
BTN Snatch Grip Strict Press
12×3@60%
*if you do not have one build to a 3 rep*
**take no more than 15 minutes on this**
Snatch Grip DL to 1″ w/3 sec. pause then to Hang pos. w/3sec. pause into Hang Snatch+Snatch
5 Complexes@70%
Snatch
5×3@75%
Build to a 3 rep Snatch Grip DL
*yes we want to lift heavy on this but not at risk of loosing our Snatch Position*
7 Rounds:
7 HSPU
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 Burpees
7 KB Swings 50/35
7 Pull Ups
2 Empty Barbell Complexes
3 RDLs+3 Muscle Cleans+3 Front Squats+3 Presses
Muscle Clean+Push Press+Muscle Clean+Push Jerk+Muscle Clean+Split Jerk
3 complexes@75% of Muscle Clean
Clean Grip DL to 1″ w/3 sec. Pause then to Hang Pos. Hold for 3 sec. into Clean+Clean and Jerk
5 Complexes@70% of C&J
Clean and Push Jerk
3×2@75% of C&J
Clean and Split Jerk
3×2@75% of C&J
Back Squat
12×3@60%
Single Leg DB/KB RDL
10×6
CrossFit Wig Wag 