CrossFit and Personal Training

10 min amrap:

• Row 100m
• 5 air squats
• 5 jumping jacks
• 5 leg swings per leg – front/back & side/side
• 5 arm circles – forward & backward

7 Sets of 2 of the following complex:

• Pausing Clean Deadlift + Power Clean (Start at 40% of your current 1RM CJ and slowly build from there)

On the pausing clean deadlift:

Pause 1 – Just below the Knee (3 secs).  Pause 2 – Just above the knee (3 secs). Then, up to the hip.

Then, back down to the ground to power clean.

3 Rounds:

• 30 Hang Power Cleans (95/65)
• 30 Wallballs (20/14#→ 10/9’ target)
• 100 Double Unders

• Heavy Bearhug Sandbag carries – 10 lengths of the gym

• Roll T spine & Lats
• Couch stretch – 2 mins per leg
• Tactical frog stretch