CrossFit and Personal Training

• 10 burpees
• 12 Empty Bar Deadlifts
• 12 Empty Bar Good Mornings (bar on back)
• 5 burpees
• 9 Empty Bar Hang Muscle Cleans
• 9 Empty Bar Power Cleans
• 30 single unders

Every 90 Seconds x 7 Sets: 1 Pausing Power Clean + 1 Power Clean

Drop the bar between repetitions to reset (no “touch and go”).  We have (3) pauses in the repetition today with a 2 second pause at each:

1 – 2” above ground

2 – above thigh (hang)

3 – hip (high hang)

• Set #1 –  1 Complex @ 63% of 1RM Clean
• Set #2 –  1 @ 66%
• Set #3 –  1 @ 69%
• Set #4 –  1 @ 72%
• Set #5 –  1 @ 75%
• Set #6 –  1 @ 75%
• Set #7 –  1 @ 75%

On the Minute x 16 (4 Rounds):

• Minute 1 – 15/12 Calorie Row
• Minute 2 – 6 Power Cleans (155/105)
• Minute 3 – 40 Double Unders
• Minute 4 – 15 hollow rocks

• 15 min bike