CrossFit and Personal Training

3 min row, then,

• Junkyard dog, followed by Burgener warmup

• Snatch complex: 1 Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)

** allowed to put the bar down and reset grip each lift

** start around 40% of snatch

• Snatch balance – sets of 3 for no more than 7 sets

• Strict press work – base these reps off of 55% of your 1 RM: 10-9-8-7-6-5-4-3-2-1

** Work to rest ratio, 1:1

• Grab a very heavy sandbag and hold it bearhug style for 5 mins (try and go unbroken)

• 2 min pigeon pose
• 2 min couch stretch
• 2 min roll your feet