CrossFit Wig Wag – Weightlifting

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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


Single Leg DB/KB RDL


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