**Sunday – September 19**

Crossfit Cle – CrossFit

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Dumbbells, bloody dumbbells!

Weightlifting

Clean Complex (10×1)

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

Power clean + hang clean (60% of 1 RM hang clean and increasing)

*3 second pause at the knee during pull of power clean

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

30 double under

20 dumbbell snatch 50/35#

10 box over 24/20″
Rest 3 minutes before part 2

P2: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 hand release push up

20 dumbbell power clean and split jerk 50/35#

30 double under