**Friday – May 28th**

Crossfit Cle – CrossFit

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The only way to get better at moving barbells is to practice!

Warm-up

Warm-up (No Measure)

3 minutes:

5 hanging knee raise

10 alternating lunge

5 good morning

5 elbows high and outside (high pull)

5 hang muscle snatch

15 PVC passthrough

10 press in power snatch

10 Cossack’s squat

Review complex:

Snatch deadlift

Snatch pull

Snatch high pull

Power snatch

Weightlifting

Snatch Complex (Broken) (10 rounds on a 90 second clock)

Perform each rep/movement focusing on the quality of your movement. Each time the barbell is put on the floor, reset before starting the next lift.
Snatch deadlift

Snatch pull

Snatch high pull

Power snatch

*Work from 60-75% of your 1RM power snatch.

Metcon

Metcon (Time)

5 rounds for time:

10 burpee toes to bar

20 wallball shot 20/14# to 10/9′
Use a pullup bar that is 6″ outside your standing reach.