CrossFit and Personal Training

• Row for 2 mins

Then 3 Rounds:

• 10 jumping jacks
• 10 dowel pass thrus
• 10 lunges
• 10 dowel overhead squats

On the 90 seconds x 8 rounds: Pausing Snatch Deadlift (just below knees) + Snatch from below knees + Overhead Squat

• Set #1 – 45% of 1RM Snatch
• Set #2 – 50%
• Set #3 – 55%
• Set #4 – 60%
• Sets #5,6 – 65%
• Sets #7,8 – 70%

21 – 15 – 9

• Squat Snatches (95/65)
• Chest to Bar Pull Ups

**pick a weight that you could do 10+ snatches when fresh