**Tuesday – August 9th**

Crossfit Cle – CrossFit

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Never had such a good time!

Warm-up

Warm-up (No Measure)

2 minute erg/400m run

10 pvc passthrough

10 squat and reach

30 second spiderman R/L

5 overhead squat/press in snatch/stand

5 around the world each way

Review complex and do:

5 hang power clean

5 jerk

5 front squat

4 minutes on a foam roller working on thoracic spine and lats, then whatever else.

Weightlifting

Clean and Jerk Complex (20 minutes to max)

Perform as an unbroken complex.
Power clean

Jerk

2 front squat

Jerk

Metcon

Metcon (Time)

For time:

21-15-9

Overhead squat 95, 115, 135/65, 80, 95#

400m run

*Rx+ if you squat heavier. Overhead squats should be done unbroken.