RDL
8×8@40%
Bench Press
8×8@40%
Good Mornings
8×8@40%
Double DB Clean into Press
8×8
GHD Hip Extension
8×8
Single DB Tricep Ext.
8×8
Single Arm Kneeling KB Press
8×8
**4/4 each knee, 8/8 each arm
DB Push Up into Row (“renegade row”)
8×8
For Time:
4 Rounds
100 DUs
-rest 1 min-
50 Ski Erg Cals
-rest 1 min-
25 Box Jump Overs
2 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Jerk Balances
Jerk Balance
3×3@60% of Jerk Balance
BTN Jerk Pos. Push Press
5×3@60%
*if you do not have any #’s for this take 15 min and build to a 5 rep*
2 Push Presses+Jerk
5@65% of Push Press
Push Jerk
4×2@70%
Split Jerk
4×2@70%
Leg Finisher
50 alt. Body weight Lunges
20 RDL’s
3 sets with 2-3 minute rest in between sets
Barbell Reverse Curls
3 Max effort sets, drop weight every set, and rest 2-3 minutes between sets
OH Complex:
1 Push Jerk + 1 Split Jerk + 1 Narrow Grip OH Squat
AMRAP x 16
12/10 Ass Bike Cals
8 KB Swings
8 Pull Ups
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
8×2@70%
High Hang Clean Grip Shrugs
5×3@70% of Clean
Dead Lift
8×8@40%
KB Swings
8×8
Single Arm DB Row
8×8 (each side)
CrossFit Wig Wag 