CrossFit and Personal Training

3 rounds:

• 10 air squats
• 8 ring rows
• 6 bird dogs
• 4 push ups

Finish with 7 way hips – 5 per movement

EMOM for 7 sets:

• 7 Sets: Clean Pull + Hang Squat Clean + Push Press + Squat Clean Thruster

Build to moderate load.

Then immediately into EMOM x 10 singles: Squat Clean Thruster:

• 10 sets x 1 rep (Building in Weight)

For Time:

• 21 Lateral Barbell Burpees
• 21 Power Cleans (135/95)
• 15 Lateral Barbell Burpees
• 15 Hang Squat Cleans (135/95)
• 9 Lateral Barbell Burpees
• 9 Thrusters (135/95)