2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+3 Jerk Balances
Push Jerk Balance
3×3@same weight as Split Jerk Balance
Split Jerk Balance
3×3@70%
Push Press w/pause in Dip
5×2@70% of Push Press
Push Jerk w/pause in Dip
5×2@70% of Push Jerk
Split Jerk w/pause in Dip
5×2@70% of Split Jerk
Single Arm DB Row w/ 5 sec. negatives
5×5
Back Squat w/5 sec. negatives
5×3 @60%
Max Reps x 6 Rounds
A. DBall Shoulder to Shoulder
B. Ski Erg Cals
C. Air Squats
D. Ass Bike Cals
E. Max Rest
Fight Gone Bad style.
1 min stations.
Sumo Dead Lift
8×8@40%
Bench Press
8×8@40%
Wide Stance Good Morning
8×8@40%
DB Arnold Press
8×8
Bench Dips
8×8
DB Front Raises
8×8
DB Skull Crushers
8×8
Build to a 3 rep.
AMRAP x 15
9 Ass Bike Cals
9 Wall Balls
9 Snatches
15 Ass Bike Cals
15 Wall Balls
15 Snatches
21 Ass Bike Cals
21 Wall Balls
21 Snatches
Row&Ski-15/20/25cals
Pick a lighter weight for your snatches.
2 Empty Barbell Complexes
3 Pos. Muscle Cleans+3 Front Squats
Full Grip Front Squat
Build to a 5 rep within 20 minutes
*im less concerned with the amount of weight you squat. I want you to focus on being able to maintain a full grip on the bar while you front squat while still maintaining a good front rack position. If you find your heavy quick do 5 sets of 3 at a lesser weight.*
Muscle Clean
5×3@60%
3 Pos. Clean (high hang, hang, ground)
3 complexes@60%
3 complexes@65%
High hang clean
4×2@70%
Hang Clean
4×2@70%
Clean
4×2@70%
Clean Grip shrugs
5×3@100% of Clean
Shoulder Press w/3 sec. negative
5×5@60%
CrossFit Wig Wag 