**Friday – January 8th**

7
Jan

**Friday – January 8th**

Crossfit Cle – CrossFit

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Fire up those lunges!

Warm-up

Warm-up (No Measure)

2 rounds:

10 goblet squat

10 sliding Cossack squat

10 kettlebell windmill (5 per arm)

10 kettlebell stiff legged deadlift

1 round PVC, 1 round with barbell:

5 down and finish

5 footwork drop

5 tall clean

5 high hang clean

Weightlifting

High Hang Clean (10×2, 5×1)

15 minutes OTM

First 10 minutes:

2 high hang clean

Final 5 minutes:

1 high hang clean
*Start at 30% of 1RM clean. Work speed under the bar. Build load if you can achieve good timing and catch positions.

Metcon

Metcon (4 Rounds for reps)

4×2 minute AMRAPs, rest 1 minute between:

Push press 135/95#

Ring row (must do sets of 5 only)

Alternating lunge with the barbell in the front rack

Handstand walk (handstand hold/shoulder tap…)