Clean Complex:
1 Clean Grip DL + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
Based of 1RM C&J
3 @ 70%, 3 @ 75%, 3 @ 80%
Clean Pulls
3 @ 90%, 3 @ 95%, 3 @ 100%
Single Arm DB Press
10 sets of 3 each arm
You must stay connect to the bar throughout all reps.
Build to a heavy TnG 3 rep.
4min EMOM
10 Deadlifts @ 65%
4min EMOM
15 Box Jumps 24/20″
4min EMOM
10 Deadlifts @ 75%
4min EMOM
15 Box Jumps 30/24″
For time:
50/35 Calorie Row
40 Wall Balls 20/14
30 DB Snatch 70/50
20 Pistols
30 DB Snatch 70/50
40 Wall Balls 20/14
50/35 Calorie Row
Snatch Grip Dead Lift + Hang Power Snatch + OHS + BTN Snatch Grip Push Jerk
Percents off 1 Rep Power Snatch
3@70%, 3@75%, 3@80%
Snatch Pulls
3@90%, 3@95%, 3@100%
Time Permitting
BTN Push Jerk @ 70% of 1 rep Power Snatch
10 sets of 3
3 Position Clean Complex:
1 Hang Clean + 1 Low Hang Clean + 1 Clean and Jerk
12 min EMOM:
1 Hang Clean & Jerk + 1 Clean & Jerk
Load @ 80-85% of 1 RM C&J
CrossFit Wig Wag 