CrossFit and Personal Training

Row for 2 mins

Between post 1 and post 2:

• Inch worm half way there
• Duck walk the rest of the way (focus on heels down)
• 5 pushups
• 10 beat swings
• 15 air squats
• 1 min wall stretch

Then complete Scap Activation – do not skip

• Coach lead Burgener warmup for snatch

Snatch complex:

E2.5MOM for 10 mins:

• 3 position Power snatch (hi hang, hang, floor) @ 60, 65, 70, 75%

**Reminder if your technique breaks down, forget the percentages.

3 Rounds:

• 15 Russian KB Swings (70/55)
• 50 DU (work for no more than 60 sec)
• 2 min max burpees

Rest 2 min

Add 3 min rest between sets (5 min total)

• 30 HSPU for time

Score is time for HSPUs + no. of  burpees.

3x:

• 10 strict T2B (or as high as possible with good control)
• 20 heel lifts
• 45 sec side plank per side

• roll out lats, pecs and T Spine – spend 5-10 mins