**Friday – December 17th**

Crossfit Cle – CrossFit

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Put it overhead!

Warm-up

Warm-up (No Measure)

3 minutes of strict “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

10 pvc passthrough

5 I-T-Y raise

10 scap pullup

5 snow angels

10 kip

Burgener warmup:

5 down and finish

5 elbows high and outside

5 high hang muscle snatch

5 power snatch balance

5 hang power snatch

Weightlifting

Power Snatch (15×3)

15 minutes OTM:

3 touch and go power snatch

*Use the first 10 minutes to warmup and build up. Hold a single fairly heavy load for the final 5 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 overhead squat 95/65#

10 pullup
Rest 3 minutes before the second AMRAP.

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 thruster 95/65#

10 toes to bar