**Friday – June 10th**

Crossfit Cle – CrossFit

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So many ways to do a burpee!

Warm-up

Warm-up (No Measure)

2 minute row

10 pvc good morning

15 pvc passthrough

5 hang power clean

5 front squat

5 push jerk/split jerk

5 around the world each way

10 spiderman windmill

10 alternating crossover

1 minute banded lat stretch R/L

1 minute cranky elbows stretch

Weightlifting

Clean Complex (10 minutes OTM)

Perform as an unbroken complex. Use a hook grip.
10 minutes OTM:

Power clean

2 Front squat

3 Jerk

*55-65% of clean and jerk 1RM (up 5% from 5.23.22).

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

5-10-15-20…

Double kettlebell deadlift >50% of bodyweight if possible.

*50m farmers carry

Metcon (AMRAP – Reps)

At 10 minutes on the clock, start a 3 minute AMRAP:

Burpee toes to bar 6″ reach to pullup bar

*Rx+ for burpee muscle up.