**Monday – July 19th**

Crossfit Cle – CrossFit

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Dip, drive and catch. Speed is your friend!

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm

10 pushup to spiderman

10 good morning

10 PVC passthrough

10 PVC push jerk

2 minute keg stretch

1 minute couch stretch R/L

Weightlifting

Clean and Jerk Complex (7×3 push jerk )

Perform as an unbroken complex.
7 rounds on a 3 minute clock:

Power clean and 3 push jerk

10 alternating goblet lunge

*On the push jerk build to a heavy triple and maintain for the final 4 sets, work with a heavy load across all sets on the lunges.

Metcon

Metcon (Time)

7 rounds for time: *10 minute cap

10 muscle snatch 75/55#

10 box over 24/20″
*Rx+ for 30/24″ box