Clean Complex:
1 Clean + 2 Front Squats + 1 Clean
For Time:
5 Rounds
5 Power Cleans
10 Front Squats
5 S2OH
15 Pull Ups
*rest 90 secs between rounds
**Weight should be pushing “moderate” but you should try for unbroken every round.
Score=total time including all rest
Tall Clean+2 Front Rack Zotts Press
3 Complexes at 80% of Front Rack Zotts Press
Jerk Balance
3×2@80%
Jerk
3×2@80%
Front Squat
10×3@65%
Sumo Dead Lift High Pull
12×3@60%
Core
3 Rounds
5 Evil wheels
20 Weighted Russian Twists
For Time:
Buy In:
400m Run
20 T2B
18-15-12-9
KB Swings
Push Press (left)
KB Swings
Push Press (right)
Buy Out:
400m Run
20 T2B
Snatch Balance+2 Zotts Press
3 complexes at 80% of Zotts Press
*Go from the rack once in the bottom position of the Snatch Balance Press complete the two Zotts Press
Snatch
3×2 @ 80%
Clean
3×2 @ 80%
OHS w/10 sec. pause in bottom position
3×2 @ 80% of your 1RM OHS w/10 sec. pause
*If you do not have a 1RM for the OHS w/10 sec. pause find a 1 rep in 5 sets (5 singles)
Bench Press
12×3@60%
Barbell Good Mornings
12×3@60%
Build to a 3 rep.
Tempo=5 secs down
For Time:
5 Rounds
30 OAA DB Snatches
20 Goblet Squats
*5 Atomic Abs after each Rd
time cap-18 mins
CrossFit Wig Wag 