CrossFit Wig Wag

Overhead Squat

8×8@45%

DBL DB Power Clean

8×8@

Wide Grip Pull Up

8×8@

Barbell alt. Front Rack Lunges

8×8

Band Resisted Inverted Row

8×8

Banded Straight Arm Press Down

8×8

Alt. DB Hammer Curl

8×8

OLYMPIC

WEEK 4 DAY 3

Build to a 3 Rep Snatch Drop in 20 minutes

Build to a heay BTN Snatch Grip Push Jerk

Spend no more than 20 minutes

Snatch Grip DL to 1″, back down, Snatch Grip DL to Low Hang, Back Down, Snatch Grip DL to Hang, Back Down, Snatch Grip DL to High Hang, then back down

5@75%

High Hang Muscle Snatch

7×2@75% of Muscle Snatch

Dead Lift

8×8@45%

Bench Press

8×8@45%

Barbell Step Ups

8×8

Alternating DB Overhead Press

8×8

Weighted GHD Back Extension

8×8

DB/KB Floor Press

8×8

Overhead DB Tricep Extension

8×8

Reverse Fly

8×8

OLYMPIC

WEEK 4 DAY 2

Muscle Snatch

5×3@75%

Snatch Grip DL

5×3@75% of Snatch

Box Back Squat

12×3@60%

Pin Press

12×3@60%

Single Leg RDL

12×3 each leg

Front Squat

8×8@45%

Hang Power Clean

8×8@45%

Pull Up

8×8

DB Step Down

8×8

Single Arm DB Row

8×8

DB Pull Over

8×8

Reverse Barbell Bicep Curl

8×8

DB Preacher Curl

8×8

OLYMPIC

WEEK 4 DAY 1

2 Empty Barbell Complexes

3 High Hang Muscle Snatches+3 OHS+3 Snatch Balances

High Hang Muscle Snatch+1 OHS+1 High Hang Muscle Snatch+1 OHS

5 Complexes@60% of Muscle Snatch

Barski Snatch (3 High Hang Snatches)

5 Complexes@60% of Snatch

4 Complexes@65% of Snatch

3 Complexes@70% of Snatch

Build to a Heavy High Hang Snatch