**Wednesday – May 18th**

Crossfit Cle – CrossFit

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Grip em and rip em!

Warm-up

Warm-up (No Measure)

3 rounds, 30 seconds each movement:

Jump rope (singles/doubles)

Situp and reach

Updog windmill

Banded good morning

10 glute bridge

10 straight leg dead bug

10 snap to hollow

1 minute cranky elbows

With a barbell:

10 high pull

10 front squat

10 hang power clean

10 jerk

Weightlifting

Clean and Jerk Complex (10 sets on a 90 second clock:)

Perform as an unbroken complex.
Hang power clean

Low hang clean

2 jerk

*Warmup on the opening 3-4 sets and then get as heavy as possible for the complex.

Metcon

Metcon (Time)

3 rounds for time:

75 double under (120 single under, 90 seconds of work)

20 deadlift bodyweight (scale to allow you to finish deadlifts within 90 seconds each round)

15 bar facing burpee