Overhead Complex:
3 Push Jerks + 1 Push Press + 2 Push Jerks + 1 Push Press + 1 Push Jerk + 1 Push Press
For Time:
10-9-8-7-6
Clean & Jerks
20 DUs
-into-
5-4-3-2-1
Snatches
20 Wall Balls
You must complete both the C&Js and snatches with the same weight.
time cap: 18 mins
BODYBUILDING
WEEK 5 DAY 2
Dead Lift
8×8@45%
Bench Press
8×8@45%
Barbell Step Ups
8×8
Alternating DB Overhead Press
8×8
Weighted GHD Back Extension
8×8
DB/KB Floor Press
8×8
Overhead DB Tricep Extension
8×8
Reverse Fly
8×8
OLYMPIC
WEEK 4 DAY 2
Muscle Snatch
5×3@75%
Snatch Grip DL
5×3@75% of Snatch
Box Back Squat
12×3@60%
Pin Press
12×3@60%
Single Leg RDL
12×3 each leg
Woo Flies
3×10
AMRAP x 30
400m Run
8 Pull Ups
8 Thrusters
* You must add 5/10lbs every round.
BODYBUILDING
WEEK 5 DAY 1
Front Squat
8×8@45%
Hang Power Clean
8×8@45%
Pull Up
8×8
DB Step Down
8×8
Single Arm DB Row
8×8
DB Pull Over
8×8
Reverse Barbell Bicep Curl
8×8
DB Preacher Curl
8×8
OLYMPIC
WEEK 4 DAY 1
2 Empty Barbell Complexes
3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances
High Hang Muscle Snatch+1 OHS+1 High Hang Muscle Snatch+1 OHS
5 Complexes@60% of Muscle Snatch
Barski Snatch (3 High Hang Snatches)
5 Complexes@60% of Snatch
4 Complexes@65% of Snatch
3 Complexes@70% of Snatch
Build to a Heavy High Hang Snatch
Snatch Grip High Hang Pulls
8×8@45% of Snatch
Build to a 3 rep.
AMRAP x 18
Buy In: 50 Box Jump Overs
1 Squat Clean (70%)
10 Machine Cals
CrossFit Wig Wag 