Build to a heavy Squat Snatch.
Build to a heavy Squat Clean.
*The goal is 95%’ish, anything extra is bonus*
**If you are one of those people who cannot Squat Snatch or Squat Clean**
Build to a heavy Muscle Snatch
Build to a heavy Muscle Clean
**If you weren’t here Monday**
Build to a heavy Power Snatch
Build to a heavy Power Clean
Each Machine for Time:
5-7-9-11-13-15 Cals
*rest 1 min after each set
Snatch 1″+ Low Hang Snatch+ Hang Snatch
5 complexes @50-60% of 1RM
Snatch
6×2@60-65%
Clean 1″+Low Hang Clean+ Hang Clean
5 complexes @50-60% of 1RM
Clean
6×2@60-65%
**Work some squat cleans and squat snatches into you work for today. Consider today as a primer for tomorrow because we will be finding 1RM on these lifts tomorrow. Get things dialed in. Goal here today is to leave happy with your technique and how you moved.**
Mobilize
Stretch out! Prep yourself for tomorrow.
As Many Reps Until Failure:
1 Dbl DB Hang Snatch + 25 ft OH Carry 40/25
You will complete this complex:
1 Dbl DB Hang Snatch + OH Carry
2 Dbl DB Hang Snatch + OH Carry
3 Dbl DB Hang Snatch + OH Carry
etc. etc. etc. until failure
AMRAP x 15
10 R OA Devil Presses
10 R OA OH Squats
35 DU
10 L OA Devil Presses
10 L OA OH Squats
35 DU
Empty Barbell Complex: Complete at least two complexes of each
Shoulder Press+Push Press+Jerk+Shoulder Press+Push Press+Jerk+Shoulder Press+Push Press+Jerk
Jerk Balance+Descending Jerk Balance+2 Jerk Position Shoulder Presses
Build to a heavy Jerk for the day
**Remember the goal is 95%ish**
If you did not do the Monday CFWW WOD I want you to find a heavy Front Squat for the day as well.
For those of you who did.
Build to a moderate complex:
2 Behind the neck Strict Presses+1 Snatch Balance w/a pause in the bottom+2 OHS
**Go by feel not looking to make this complex a struggle, were just trying to dial in a few things before we squat snatch later this week.**
CrossFit Wig Wag 