Pendlay Row
Build to a moderate 5 Rep
High Hang Clean Shrugs
5×5@70% of Clean
Single Leg KB RDL
3×10 each leg
DB Lat Pull Overs
3×10
Woo Flies
3×10
40(20/20) DBall/SandBag over Shoulder
3 Rounds
20 AbMat SitUps
20 Lweg Raises
Build to a set of 4. 2R/2L
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Shoulder 2 Overhead
*20 Ab Mat Sit Ups after each round
Empty Barbell Complex
Burger Warmup (Snatch) Do Once
5 Dip and Shrugs
5 Dip Shrug High Elbow
3 Muscle Snatch
3 OHS
3 Snatch Balance
Empty Barbell Complex Do 3 Times
Muscle Snatch Mid Shin+Muscle Snatch Hang+Muscle Snatch High Hang
Muscle Snatch from Ground+Power Snatch from Hang+High Hang Squat Snatch
5 complexes@70% of 1RM Muscle Snatch
Power Snatch+BTN Push Press+Power Snatch BTN Push Press+Power Snatch+BTN Push Press
5 sets@ 60% of 1RM Power Snatch
3 BTN Strict Press+Snatch Balance
**Build to a moderate Complex, this will be a light Complex**
Shoulder Press
12×3@60%
Good Mornings
3×12
For Time:
10 Rounds
8 OA DB Thrusters
35 DU
8 DB Step Ups
*Every 2 rounds: 400m run
last run after round 8.
Empty Barbell Complex
Burgner WarmUp (complete once)
5 Dip and Shrugs
5 Dip Shrug High Pull
3 Dip Shrug High Pull Muscle Clean
3 Front Squats (Maintain a full grip on the bar, I don’t want finger tips on the bar, I want you to try hard and maintain a full grip on it)
3 Tall Cleans
3 Position Muscle Clean (Complete Complex 3 times)
Mid Shin+Hang+High Hang
3 Position Clean
Muscle Clean From Ground+Power Clean From Hang+High Hang Squat Clean From High Hang
**Complete this complex 5 times @ 70% of 1RM Muscle Clean**
Power Clean+Push Press+Power Clean+Push Press+Power Clean+Push Press
**Complete this complex 5 times @ 70% of 1RM Push Press**
Muscle Snatch
3×5@70% of 1RM Muscle Snatch
Bench Press
12×3@60%
3 Rounds
10 Evil Wheels
10/10 Weighted Side Bends
CrossFit Wig Wag 