Snatch Balance
5 singles at 70% of Snatch
Defecit Snatch Grip DL to Low Hang, then Hang, then High Hang Pos.
5 @ 70%
High Hang Clean Shrugs
5×3 @ 70%
Jerk Pos. Press
5×3 @ 70%
Front Squat
10×3 @ 80%
Dead Lift
10×3 @ 80%
Seated Press
10×3 @ 80%
**If you do not have seated press complete the shoulder work using Shoulder Press**
For Time:
5k Row
Once you get to:
1k complete 40 burpees
2k complete 30 burpees
3k complete 20 burpees
4k complete 10 burpees
Empty Barbell Complex x 3
3 Snatch Grip DL’s+3 High Hang Muscle Snatches+3 OHS
Zotts Press
Take 10 minutes to find a 3 Rep.
**If you cannot complete the movement work on changing your levels.**
3 Pos. Muscle Snatch (High, Hang, Ground)
3 Complexes @ 70%
Tempo Snatch Grip DL to Hang Pos. into Hang Snatch+Snatch from Ground
7 Complexes @ 70%
Snatch Push Press
7×5 @ 80%
Good Mornings
7×5 @ 80%
Barbell Row
7×5 @ 80%
Build to a 3 rep
EMOM x 12
Odd min: 6 DB Squat Snatches
Even min: 18 DU + 3 Push Presses @ 70-80%
70-80% of today’s 3 rep
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
CrossFit Wig Wag 