**Tuesday – July 19th**

Crossfit Cle – CrossFit

View Public Whiteboard

Hip extension has power.

Warm-up

Warm-up (No Measure)

400m jog

5 yoga inchworm with windmills

10 pvc passthrough

5 down and finish

5 high pull

30 second PVC over shoulder stretch

5 hang muscle clean

5 front squat

5 hang power clean

5 around the world each way

5 jerk

10 clean

4 minutes for mobility before loading barbells

Weightlifting

Clean and Jerk Complex (12 sets OTM:)

Perform as an unbroken complex.
Clean

Hang power clean

Jerk

*Warmup and build up to hold for 3-4 closing rounds.

Metcon

Metcon (Time)

4 rounds for time: *12 minute cap

15 bar facing burpee

20 air squat

10 toes to bar

*Rx + for bar or ring muscle up (5 reps).