CrossFit and Personal Training

3 Rounds:

• 10 scap pull ups
• 10 push ups
• 10 squats
• 10 jumping squats – focusing on the extension

Then grab a bar and start warming up for some cleans.

Build to a heavy power clean.  First, warm up with the following complex….

E2MOM – Hang Clean High Pull + Clean High Pull + Power Clean

• Sets #1+2 – 40% of 1RM C&J
• Sets #3+4 – 45% 
• Sets #5+6 – 50% 

Then, take 6 attempts to work to a heavy power clean E2MOM.

3 Rounds:

• 500m Row (400m run if all rowers are taken up)
• 12 Deadlifts
• 15 Box Jumps (30/24)

** pick a deadlift weight where you can do 12 unbroken when fresh

• 3 Sets of 10: DB Front Raises
• 3 Sets of 20: Banded Pull-Aparts
• 3 Sets of 10: DB side raises

• Pigeon pose – 2 mins per side
• Smash calves/achilles