CrossFit Wig Wag

3 Empty Barbell Complexes

3 Tempo Clean DL+3 High Hang Muscle Clean+3 Tall Cleans

Muscle Clean

3×5@65%

Clean Grip DL to 1”+Clean Grip DL to Low Hang+Clean Grip DL to Hang into hang clean+1 Clean from ground

8 Complexes @ 65% of clean

Clean Grip YoYo DL

High Hang+Hang+Low Hang+1”+Ground

5@60% of Clean

**You will stand the bar up then lower down to the high hang pos. then stand back up, then lower to hang pos. then stand back up, then lower to the low hang pos. then stand back up, then lower to 1” above ground then stand back up, then lower to the ground and you are done with this complex**

***We are just working strength in all the positions of the clean. When you lower down I want you to do it in a way that you are controlled and building tension, but when you stand back up I want you to be fast and explosive and fell that bar hit you launch point. Complex will be light, but there is a lot of time under tension. ***

Power Clean+Push Press+Push Jerk+Jerk

5@65% of Push Press

High Hang Clean Shrugs

5×5@70% of Clean

Single Leg KB RDL

3×10 each leg

DB Lat Pull Overs

3×10

Woo Flies

3×10

40(20/20) DBall/SandBag over Shoulder