**Tuesday – July 13th**

Crossfit Cle – CrossFit

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Up and over, get those barbells on your backs!

Warm-up

Warm-up (No Measure)

Bear crawl down

Walking lunge back

High kick, floor touch

Spiderman

5 I-T-Y raise

5 snow angel

With a PVC pipe:

5 down and finish

5 elbows high and outside

5 high hang muscle snatch

5 power snatch balance

5 hang power snatch

Spend 4 minutes on your overhead mobility (keg stretch, banded lat stretch, GHD archover…)

Weightlifting

Power Snatch (10×5)

10 minutes OTM:

5 power snatch

*Build for the first 5 rounds and keep a difficult weight for the final 5 minutes.

Metcon

Metcon (Time)

4 rounds for time:

30 double under (60 singles or 30 seconds with your rope)

10 burpee pullup

30 double under

20 back squat 135/95#