**Monday – May 10th**

Crossfit Cle – CrossFit

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Great overhead squats everyone! let’s use that confidence and build into testing some power snatches!

Warm-up

Warm-up (No Measure)

2 minute row

With a PVC pipe

10 lunge and passthrough

10 overhead squat

10 power snatch balance

10 hang power snatch

2 minute olympic wall squat

2 minute keg stretch/lat smash

With a barbell:

5 down and finish

5 elbows high and outside

5 hang muscle snatch

5 low hang power snatch

Weightlifting

Power Snatch (20 minutes to build to a heavy single)

*Spend the first 10 minutes working with lighter weight and prime good movement. Then spend 10 minutes lifting heavy singles.

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

3 bar muscle up (7 pullup or chest to bar pullup)

7 double dumbbell thruster 50/35#

19 double under (50 single under)