**Friday – October 1st**

Crossfit Cle – CrossFit

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Have a snatchtastic Friday everyone!

Warm-up

Warm-up (No Measure)

2 minute row, ski, bike or run

10 double dumbbell push press

5 dumbbell windmill R/L

10 lunge and twist

5 crossover snow angel

10 sumo foldover

5 I-Y raises

2 minute keg stretch/lat smash

5 reps each with a barbell:

Dip and hold

Push press

Tall jerk

Push jerk

Weightlifting

Push Jerk (7×3)

7 superset rounds on a 3 minute clock:

3 push jerk

5 strict pullup (weighted if possible, banded if necessary)

*Build weight for the first 5 sets and maintain a heavy weight for the a final 3.

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

7 hang power snatch 95/65#

14 jumping lunge
Rest 3 minutes before P2

P2: Metcon (AMRAP – Reps)

3 minute AMRAP:

Wall climb