CrossFit Wig Wag

Pin Press

5@45, 5@50, 5@55%, 5@60%, 5@65%

Front Squat

10×3@65%

Good Morning

10×3@65%

Back Rack Reverse Lunge

8×8 (4reps/leg for a set)

Reverse Hypers

5×10

OlympicLifting

3 Shoulder Presses+3 Front Squats+3 Push Presses+3 Lunging Jerk Balances+3 Jerk Balances+3 Jerk Position Presses

Jerk

10×3@65%

Jerk Dip and Drives

3×5@65%

Jerk Balance

3×3@65%

Jerk Pos. Jerks

3×3@65%

Barbell Row

5@45, 5@50, 5@55%, 5@60%, 5@65%

Close Grip Bench Press

10×3@65%

Reverse Grip Barbell Row

8×8

Barbell Tricep Extension

8×8

Barbell Curls

8×8

OlympicLifting

Olympic Lifting

3 Empty Barbell Complexes

3 RDL’s+3 Dead Lifts+3 Dip, Shrug, High Elbows+3 Muscle Cleans+3 Front Squats+3 Tall Cleans+3 Front Rack Zotts Press

Clean (Power or Squat)

10×3@65%

Tall Clean

Build to a 3 rep Tall Clean

**You only have 5 sets to find 3 reps**

High Hang Cling Shrugs

3×5@65% of Clean

Front Rack Zotts Press

3×3@65% or lighter