1″ Clean+Low Hang Clean+Hang Clean
2@50%
2@55%
3@60%
3@65%
1@70%
** you will do this in singles. So after every Clean drop the bar and Clean DL the bar into position, pause for 2 seconds and sClea .**
Muscle Clean
3×3@65%
Clean DL w/pause
5×3@65% of Clean
**Stand on a 25 or 35. Clean DL to Hang Pos. Pause for 3 Sec. Hand Stand Fast.**
Pin Press
10×3@65%
Barbell Row
8×8@40%
AMRAP x 30
400m Run
10 OAA Devil Presses
15 Box Jump Overs
20 OA OH DB Lunges
1″ Snatch+Low Hang Snatch+Hang Snatch
2@50%
2@55%
3@60%
3@65%
1@70%
**you will do this in singles. So after every Snatch drop the bar and Snatch DL the bar into position, pause for 2 seconds and snatch.**
Snatch Grip DL
3×5@65%
**If you do not have a 1 rep, build your a 1 rep**
Snatch Balance
3×3@65%
**if you do not have a 1RM Snatch Balance take 15 minutes, build to a heavy, add into Wodify**
Front Squat
10×3@65%
Sumo DL
8×8@40%
2×2@60%
2×2@65%
3×2@70%
1×2@75%
1×2@80%
2×2@85%
For Time:
21-15-9
Push Presses
3-6-9
Wall Walks
10-10-10
Pistols
Behind the Neck Snatch Grip Push Press
5×3@60% of Snatch
Muscle Clean
5×3@60%
Jerk Position Jerk
5×3@60% of Jerk Balance
**You will set up in the front rack position with your feet in the receiving position of the jerk. Then you will dip, drive, and press. Allow yourself the re-bend under the bar as you lock out overhead, in a way of absorbing the weight when it gets overhead in a jerk. This drill is supposed to help you understand the importance of having a slight bend in the back leg instead of having locked out.**
Front Squat
12×3@60%
Sumo DeadLift
8×8@40%
CrossFit Wig Wag 