2 empty Barbell Complexes
3 Snatch Grip DL+3 Pos. Muscle Snatch+Snatch Balance+OHS
Muscle Snatch+Snatch Balance
5@65% of Muscle Snatch
YoYo Snatch
10@70%
*Stand the bar up, lower down to the low hang, stand up, lower back down to the low hang and do a low hang snatch*
Hang Snatch
4×2@75%
Snatch
4×3@75%
Back Squat
8×3@70%
Bench Press
8×3@70%
Double KB Split Squats
8×8
5 Rounds For Max Reps:
2:30 on/2:30 off
200m Run
10 SDLHP
Max OAA DB Devil Presses
2 Empty Barbell Complexes
Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses+Lunging Jerk Balance+3 Jerk Pos. Presses
Jerk Balance
3×3@65% of Jerk Balance
BTN Jerk Pos. Push Press
5×3@70%
*if you do not have any #’s for this take 15 min and build to a 5 rep*
Push Press w/pause+Push Jerk w/pause+Split Jerk w/pause
5@70% of Push Press
*pauses are in the dip*
Push Jerk
3×2@75%
Split Jerk
3×2@75%
Sumo DL High Pull
8×8@40%
Barbell Row
8×8@40%
Find a 2 rep from the rack.
AMRAP x 12
3 Deadlifts
6 Power Cleans
9 Squat Cleans
12 Front Squats
15 Thrusters
Pick a light/mod weight that is the same for all barbell movements.
Build to a set of 3.
Compare to 6/4/21
For Time:
7 Rounds
10 Burpees over the Bar
2 Clean & Jerks @ 70%
Time cap: 15 mins
CrossFit Wig Wag 