CrossFit Wig Wag

Build to a heavy Jerk Balance

Build to a heavy complex

3 Jerk Dips w/3 sec pause in Dip+Jerk

**You will dip and hold for 3 sec. then drive out of the dip 3 times before you complete 1 complete jerk**

Build to a moderate 3 rep push jerk

**Do not exceed 80%**

MuscleClean+PushPress+MuscleClean+PushPress+MuscleClean+PushPress

3 of these complexes at 60% of Push Press

Barski Clean

1 High Hang Muscle Clean+1 High Hang Power Clean+ 1 High Hang Squat Clean

**If you cannot squat clean make your third clean slightly deeper than the 2nd clean**

Build to a Heavy Barski Clean

3 High Hang Cleans (all cleans must be connected, cannot drop the bar)

**This is only a dip to the High Hang Position, there is not hinging at the hips**

** You decide if you want to Power or Squat, or even a combination of both; but there is not muscle clean in this section.**

Build to a moderate 3 rep 1 1/4 Front Squat

**Do not exceed more than 80% of best Clean. I want you to be strong in this 1 1/4 front squat, maintain that strong front rack position. Once you loose good position call it a day.**

Shoulder Press

3×5@65%

Barski Snatch

High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch

**Complete 5 Complexes at 60% of your 1RM Snatch**

***If you cannot Squat Snatch I want you to try getting into a deeper receiving position then you normally would on a Power Snatch***

Build to a heavy Barski Snatch Complex

3 High Hang Snatches (all connected, cannot drop bar between reps)

**This is only a dip to the High Hang Position, there is not hinging at the hips**

** You decide if you want to Power or Squat, or even a combination of both; but there is not muscle snatch in this section.**

Build to a moderate Snatch Balance

**This is not a heaving snatch balance so there is not dip and drive, it is just a straight drop into the receiving position. I do not want this rep to be a struggle or a 1RM. Go by feel, I want you to feel confident about your last rep.**

Zotts Press

3×3 @60%

Front Rack Zotts Press

3×3@60%

Dumbbell Row

5×5 you choose the weight

**fast up, 5 sec. tempo down**

Bench Press

10@50%, 8@55%, 6@60%, 10@55%, 8@60%, 6@65%