CrossFit and Personal Training

3 rounds:

• 10m bear crawl
• 10 dowel pass throughs
• 10 dowel overhead squats
• 10 sit ups

1.Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Snatch High Pull + Hang Snatch + Snatch: (1+1+1) x 5 working sets

3. Power Clean: Work up to a heavy single for the day (15 mins max)

4. 3 sets:

• Weighted Hip Extensions x 10 (use a barbell)
• Side Plank Hold x 60 sec each side