CrossFit and Personal Training

8 min AMRAP for quality reps:

• 10 dowel pass thrus
• 10 dowel overhead squats with 3 sec pause at parallel and at bottom
• 10 jumping jacks
• 10 lunges

1 Snatch: Work up to 85% and hit for 3 singles.

2. Clean and jerk: Work up to 85% and hit for 3 singles.

3. 3 sets of this superset:

– Jerk drives x 3 reps (100% of jerk)

– :20-:25 sec front rack hold with the jerk drive weight