CrossFit Wig Wag

Barbell Row

Build to 90% and complete 2 reps

Barbell Floor Press

8×8

Single Dumbbell Row

8×8

High Hang Muscle Clean into Press

8×8@40% of Shoulder Press

Barbell Tricep Extensions

8×8

OLYMPIC LIFTING

Day 4

High Hang Clean Shrugs

5×3@85%

Zotts Press

8×8@42.5%

(If you cannot perform a Zotts press with a barbell use a Trainer or PVC)

Jerk Dips

5×3@80%

Barbell Row

Build to 90% and complete 2 reps

Woo Flies

3×10

Front Squat

Build to 90% for 2 reps

Good Morning

3×12@60%

Back Rack Reverse Lunge

8×8

Banded Leg Curl

8×8

Reverse Hypers

5×10

OLYMPIC LIFTING

Day 3

3 Empty Barbell Complexes

3 Full Grip Front Squats+1 Shoulder Press+1 Push Press+1 Jerk+3 Jerk Balances+3 Jerk Pos. Presses

3 Push Presses+Jerk

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Jerk Singles

2@75%

3@80%

2@85%

1@90%

Dead Lift

Build to 70% of your deadlift for 5 reps

Build to 90% of your Pin Press and complete 2 reps

Banded Face Pulls

8×8

DB Side Delt Raises

8×8

Banded Upright Row

8×8

Banded Tricep Extensions

8×8

OLYMPIC LIFTING

Day 2

3 Empty Barbell Complex Clean Grip

3 Clean Grip Boot Strap Squats+3 RDL’s+3 Pos. Muscle Snatch+3 Tall Clean

Clean From 1″+Clean for Low Hang+Hang Clean

1@40%

1@45%

2@50%

2@55%

3@60%

3@65%

2@70%

Clean Singles

2@75%

3@80%

2@85%

1@90%

Shoulder Press

Build to 70% for 5 reps