For Time:
5 Rounds
4 Squat Snatches
8 Burpees over the Bar
16 KB Swings
32 Double Unders
-rest 1 min after each round-
Pick a weight that you are comfortable lifting but is heading towards your “moderate.”
Time cap: 25 mins
POWERLIFTING
Week 7 Day 2
Build to a 2 rep Front Squat
Dead Lift
8×3@70%
Good Mornings
3×8@70%
Split Squats
8×8
Banded Leg Ext.
8×8
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip RDL’s+3 Hang Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
Tempo Clean Grip DL to Hang Position into a Hang Clean+Hang Clean
1@40%
1@45%
2@50%
2@55%
2@60%
3@65%
3@70%
Hang Clean Singles
4@75%
4@80%
2@85%
1@90%
Pin Press
10×3@65%
RDL
3×10@65%
CrossFit Wig Wag 