150716 - CrossFit, Catalyst

Warm-up
2 rounds
400m row
20 glute bridges M:115 F:75
20 back extensions 
20 twisting med-ball lunges M:20 F:14

Strength
5, 5, 5, 5, 5 Zercher squats

WOD
AMRAP 15:
21 box jumps
15 thrusters M:95 F:65
9 bar-facing burpees

Catalyst
Clean and jerk
60% x 3 + 1
65% x 3 + 1
70% x 3 + 1
75% x 3 + 1
Clean pull
100% x 3 x 4
Front squat
70% x 2
75% x 2
80% x 2 x 3