For Time:
10 HSPU
20 Clean & Jerks 135/95
30 KB Swings 50/35
40 OAA DB Snatches 50/35
50 Air Squats
-rest 1 min-
10 HSPU
20 Snatches 135/95
30 KB Swings 50/35
40 OAA DB Cleans 50/35
50 Air Squats
-rest 1 min-
10 HSPU
20 Front Squats 135/95
30 KB Swings 50/35
40 DB Jerks 50/35
50 Air Squats
3 Rounds:
10 Single Leg Deadlift to OH
10 Weighted V Sits
10 Weighted Ab Mat Sit Ups
Build to a heavy set of 3 and complete ALL 5 sets at that load.
5 Rounds:
3 Bar Muscle Ups
6 T2B
9 Deadlifts 225/155
15/12 Cals Ski Erg
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
3 Rounds:
15 Weighted Super Man
30 Russian Twists
30s Hollow Rock
Snatch Complex:
1 High Hang Squat Snatch + 1 Squat Snatch
For Time:
10 Bar Facing Burpees
5 Snatches 135/95
5 OH Squats 135/95
14 Bar Facing Burpees
7 Snatches 135/95
7 OH Squats 135/95
18 Bar Facing Burpees
9 Snatches 135/95
9 OH Squats 135/95
CrossFit Wig Wag 