2 Push Presses+Jerk
2@50%
2@55%
3@60%
3@65%
1@70%
**%’s based of Jerk, what ever jerk you prefer (push/split) do that**
Push Press
3×5@65%
Jerk Dip and Drives
3×5@65%
**You will Just Dip and Drive**
DeadLift
10×3@65%
OHS
8×8@40%
For Load:
1 Power Snatch + 1 Hang Squat Snatch
For Time:
10-8-6-4-2
Snatches
*Gymnastic complex after each round
3 T2B+2 C2B+ 1 BMU
1″ Clean+Low Hang Clean+Hang Clean
2@50%
2@55%
3@60%
3@65%
1@70%
** you will do this in singles. So after every Clean drop the bar and Clean DL the bar into position, pause for 2 seconds and sClea .**
Muscle Clean
3×3@65%
Clean DL w/pause
5×3@65% of Clean
**Stand on a 25 or 35. Clean DL to Hang Pos. Pause for 3 Sec. Hand Stand Fast.**
Pin Press
10×3@65%
Barbell Row
8×8@40%
AMRAP x 30
400m Run
10 OAA Devil Presses
15 Box Jump Overs
20 OA OH DB Lunges
1″ Snatch+Low Hang Snatch+Hang Snatch
2@50%
2@55%
3@60%
3@65%
1@70%
**you will do this in singles. So after every Snatch drop the bar and Snatch DL the bar into position, pause for 2 seconds and snatch.**
Snatch Grip DL
3×5@65%
**If you do not have a 1 rep, build your a 1 rep**
Snatch Balance
3×3@65%
**if you do not have a 1RM Snatch Balance take 15 minutes, build to a heavy, add into Wodify**
Front Squat
10×3@65%
Sumo DL
8×8@40%
CrossFit Wig Wag 