**Friday – April 15th**

Crossfit Cle – CrossFit

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Working on those good quality squats.

Warm-up

Warm-up (No Measure)

3 minutes of “Cindy”:

5 pullup/ ring row

10 pushup

15 air squat

10 Cossack’s squat

30 seconds working barbell in the front rack (Elbows up)

10 good morning

30 seconds working cranky elbows

Kettlebell snatch drill:

5 single arm swing R/L

5 single arm swing and release R/L

5 single arm swing R/L (just above forehead)

3×5 kettlebell snatch R/L (work light and work on flowing smooth reps, use a switch to move from hand to hand?)

Weightlifting

Front Squat (5-5-3-3-3-3)

7 sets on a 2 minute clock. Build up to a very heavy triple.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 kettlebell snatch

15 goblet squat

20 pushup
Pick a weight that allows you to practice and improve your KB snatch.