CrossFit and Personal Training

• 10 dowel pull thrus
• 10 overhead squats
• over head carry single arm w/ heavy kb/db – 2 lengths of gym per arm
• 10 leg swings – front/back & side to side
• row – 5 hard pulls, 5 slow pulls, continue… until 500m

Clean & Jerk complex:

E2.5MOM for 15 mins

• 1 full clean + 1 power clean + 2 split jerks (@50%, 60%, 70%, 70%, 80%, 80% of your clean and jerk)

3 Rounds for time:

• 30 Burpees
  
• 30 Thrusters (75/55)

• 5 min EMOM Pull ups. Choose a number that you can do unbroken in 30 sec or less.

• banded front rack distraction on rig
• delts/shoulders – smash with lax ball