150810 - CrossFit, Catalyst

Warm-up
3 rounds
200m run
21-15-9
Squat hops
Plate push-ups
Glute bridges M:115 F:85

Strength
Clean and Jerk
3 + 1, 3 + 1, 2 + 1, 2 + 1, 1 + 1, 1 + 1 (no 1RM)

Catalyst
Power snatch
75% x 2
80% x 2
85% x 2 x 3
Clean and jerk 
70% x 1 + 1
75% x 1 + 1 x 2

Workout
3 rounds
2 x 50m sprint
15 cleans @ 75% 50-50-30 weight (M:130 F:80)
15 push/split jerks at same weight