**Friday – August 6th**

Crossfit Cle – CrossFit

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Move large loads, long distances, quickly.

Warm-up

Warm-up (No Measure)

2 minute run or erg intro

5 yoga inchworm

10 spiderman windmill

5 K squat

15 pvc passthrough

3 minutes to work a roller through your back and lats.

3 minutes to work mobility for your squat.

Burgener (modified)

5 reps each:

Down and finish

High pull

Hang muscle clean

Front squat

Hang power clean

Push jerk/Split jerk

Weightlifting

Clean and Jerk Complex (30 minutes OTM)

Perform as an unbroken complex.
Power clean

Hang clean

Jerk

*Build weight for the first 15 sets and maintain for the final 15.