*Dynamic (if you haven’t already done it)
*Clean Burgener Warm Up
-Dip & Shrug x 3
-High Elbow x 3
-Muscle Clean x 3
-Front Squat x 3
-Power Clean Mid Shin x 3
-Hang Squat Clean x 3
Clean Complex:
2 Clean Dead Lift + 1 Clean from Ground + 1 Hang Clean
%70×3, %75×2, %80×1
*Complex must be unbroken, no dropping the bar. Grip and rip*
Clean Pulls:
%85×3, %90×3, %95×3
3×8 medium weighted barbell good mornings.
3 RDS:
100 DU
25 Wall Balls 20/14
3 RDS of Gymnastic Complex
5 Squat Cleans 205/135
Gymnastic Complex:
4 HSPU+8 C2B+12 Pistols
3sec pause below the knee
Increasing load each set.
6 Rounds:
6 Snatch Grip Deadlift 115/85
6 Snatches
6 Oh Squats
-Rest 1 min-
Each round must be unbroken. If you break it up at any point you must start that round over.
21 Cal Bike
10 Back Squats 135/95
18 Cal Bike
8 Back Squats 155/105
15 Cal Bike
6 Back Squats 185/125
12 Cal Bike
4 Back Squats 205/155
9 Cal Bike
2 Back Squats 225/175
Press Complex:
2 Push Jerks + 1 Spilt Jerk
Find a heavy load for the complex
Row Conditioning:
0:00-4:00-50/35 Cal Row
4:00-7:00-30/24 Cal Row
7:00-10:00-30/24 Cal Row
10:00-11:00-15/12 Cal Row
11:00-12:00-15/12 Cal Row
12:00-13:00-15/12 Cal Row
13:00-15:00 Max HSPU
CrossFit Wig Wag 