**Thursday – January 7th**

Crossfit Cle – CrossFit

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Simple but destructive!

Warm-up

Warm-up (No Measure)

3 rounds:

5 scap pullup

25’ piked bear crawl

10 kip

25’ Samson’s stretch (from behind 1 pillar to past the next)

Warm-up (No Measure)

Split jerk technique work:

5 superset rounds (3 with pvc, 2 with barbell):

3 push press (2 second pause in the dip, keep your torso upright)

3 split jerk (2 second pause in the catch, fix stance and core issues)

3 split jerk drop (work for speed into a good catch position)

Weightlifting

Split Jerk (7×3, 3×1)

10 sets on a 2 minute clock:

Split jerk:

7×3

3×1

*Start around 50% of your max jerk. Build up to very heavy triples and singles.

Metcon

Metcon (Time)

For time: *10 minute cap

25-20-15

Sumo deadlift high pull 95/65#

Hand release pushup

V-up