Bench Press
**Build to a 1 rep**
Dumbbell Bench Press
8×8
Double DB/KB Bulgarian Split Squat
8×8
Woo Flies
8×8
Hang Power Clean
8×8 (40% of clean)
Dumbbell Tricep ext.
8×8
***The movements which consist of 8×8 keep the weight extremely light, and with a short rest in between sets. So once you decide to start a new movement buckle in for the next 10 minutes or so.***
AMRAP x 25
Burpee Box Jumps
*every 5 mins complete 200m run+ 10 machine cals (starting at 0:00)
2 Empty Barbell Complexes
3 Shoulder Presses+3 Push Presses+3 Lunging Jerk Balances
Jerk Balance
3×3 @60% of Jerk Balance
BTN Jerk Pos. Push Press
Build to a set of 3 in 15 minutes
**After you find a 3 rep complete 3 sets at 70% of your 3 rep**
Shoulder Press+Push Press+Jerk
5 complexes@70% of Shoulder Press
Dip and Drive w/pause in dip+Jerk w/pause in dip+Jerk
5 complexes@75% of Jerk
Build to a 1 rep Barbell Row
**If there is tim de-load the bar to 40% and perform 8×8 at that weight**
Build to a heavy single for today.
For Time:
10 Rounds
35 DU
8 Dbl Db/KB Push Presses
time cap: 15 mins
2 PVC Complexes
Tempo Muscle Snatch+OHS x 3
High Hang Muscle Snatch+Hang Power Snatch+Snatch Balance
5 complexes @ 65% of Muscle Snatch
2 Hang Snatch Pulls+Hang Snatch
5 complexes @70% of Snatch
Snatch
5×3@75%
Tempo Snatch Grip DL
5×3@80% of Snatch
Sumo DL high Pull
6×3@75%
Strict Pull Up
3×10
**If you are unable to complete a set of 10 unbroken use a band, I want these sets to be unbroken**
CrossFit Wig Wag 