**Friday – January 21st**

Crossfit Cle – CrossFit

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Let’s see how that technique is coming along!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each station:

Air squat

PVC passthrough

Plate hop

Good morning

1 minute banded hip opener R/L

2 minute thoracic spine and lat roll

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

Snatch Complex (5x complex)

Perform as a unbroken complex.
5 minutes OTM:

Power snatch

Hang snatch

*Warmup and work on technique.

Snatch Complex (5x complex)

Perform as a unbroken complex.
Then Every 2 minutes for 10 minutes:

Power snatch

Hang snatch

*Build up and hit a max for the complex

Metcon

Metcon (4 Rounds for reps)

4x Tabata:

Med ball clean 20/14#

Abmat situp

Wall climb

Box over 24/20″
*Complete a full Tabata at reach station (8 cycles of 20 seconds on and 10 seconds off) before moving to the next station.

*Score each movement with the lowest number of reps completed for any of the 8 rounds at that station.

*Rx+ for 30/20# med ball clean, GHD situp, or handstand walk.