2 Empty Barbell Complex
3 High Hang Muscle Cleans+3 Front Squats+3 Shoulder Presses+3 Jerk Balances
Jerk Pos. Press
3×3@75%
Push Press+Push Jerk+Split Jerk
5 Complexes @ 75% of Push Press
Jerk
5×3@75%
Bench Press
Dead Lift
1×3@65%
1×3@75%
1×4@85%
4×5@90%
Build to a 1 rep.
AMRAP x 10
10 Snatches (95/65)
-rest 1 min-
10 Snatches (135/85)
-rest 1 min-
10 Snatches (155/105)
-rest 1 min-
in remaining time
Max Snatches (185/125)
2 Empty Barbell Complexes
3 RDL’s+3 Clean Grip DL’s+3 High Hang Muscle Cleans+3 Tall Clean (change levels in receiving Pos.)
Muscle Clean
3×3@75%
Hang Clean+Low Hang Clean+Clean
5 Complexes @ 75%
Clean
5×3@75%
Good Morning
RDL
1×3@65%
1×3@75%
1×3@85%
3×3@90%
1×3@95%
AMRAP x 25
Buy in: 2k Row
-into-
5 OH Squats
400m Run
*Add 5 OH Squats every round
You will only score the OH squats and run.
400m=2 reps
2 Empty Barbell Complexes
3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 Snatch Balances
Muscle Snatch
3×3@75%
Hang Snatch+Low Hang Snatch+ Snatch
5 Complexes @ 75%
Snatch
5×3@75%
1×4@60%
1×4@70%
1×4@80%
1×3@90%
2×4@90%
Back Squat
Sumo DeadLift
Shoulder Press
CrossFit Wig Wag 