Dirt Nap

26.2 CrossFit – CrossFit

**“Our patience will achieve more than our force.” – Edmund Burke**

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Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Lateral Hops Over Barbell

Active Spidermans

Lateral Squats )

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Hang Clean (Build to a heavy single)

Squat or power depending on your comfort level.

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees
* We’ll prepare for the Hang Squat Cleans in our conditioning piece by building to a heavy single beforehand

* In this couplet, we have a short-range sprint effort

* Scores for this workout ranged from 4-10 minutes

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