CrossFit Wig Wag – Weightlifting

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2 Empty Barbell Complexes

3 Clean Grip DL+3 Pos. Muscle Clean+3 FS

3 Pos. Muscle Clean (Ground, Hang, High Hang)

5@60% of Muscle Clean

Clean Grip DL to 1″ w/pause then to low hang w/pause then to hang pos. into Hang Clean+Hang Clean

5@65% of Clean

Hang Clean


High Hang Clean Grip Shrugs

5×3@70% of Clean

Dead Lift


KB Swings


Single Arm DB Row

8×8 (each side)

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