For Time:
6 BMU
9 Chest 2 Bar Pull Ups
12 T2B
21 Hang Snatch
-into-
3 BMU
6 Chest 2 Bar Pull Ups
9 T2B
21 Overhead Squats
-into-
6 BMU
9 Chest 2 Bar Pull Ups
12 T2B
21 Power Snatches
Increase your barbell weight with each new movement.
Start lighter and end at a moderate weight.
time cap: 25 mins
POWERLIFTING
Week 8 Day 2
Build to a 2 rep Pin Press
Reverse Grip Barbell Row
12×3@60%
Incline Bench Press
12×3@60%
Banded Face Pulls
8×8
Barbell Tricep Extensions
8×8
Dumbbell Concentration Curls
8×8
Banded Tricep Extensions
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip RDL’s+3 Low Hang Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
YoYo Clean
Lower down to the Low Hang Position twice and stand back up to the High Hang Position. After the two Low Hang Pos. RDL’s you will do a Low Hang Clean
1@45%
1@50%
2@55%
2@60%
3@65%
3@70%
2@75%
Low Hang Clean Singles
4@75%
3@80%
2@85%
1@90%
1@95%
Shoulder Press
8×3@70%
Good Morning
3×8@70%
CrossFit Wig Wag 