CrossFit and Personal Training

• Run 200m

3 rounds:

• 5 burpees
• 10 jumping jacks
• 20 lunges

In Teams of 2 complete:

3 Rounds for Time of:

• 30 Pull Ups (scale: ring rows, no bands today)
• 50 Thrusters 45/35
• 1,000m Row

FINISH with a 400m run as a pair!

**One person works at a time. You may switch partners at any point BUT the reps must be split evenly.

OLY Saturday

1. Strict Snatch Press: 3 sets x 10
2. Push Press: 2 sets × 10
3. Power Snatch EMOM: 3,2,2,1,1,1. Stay Light
4. Power Clean and Push jerk EMOM 2,2,1,1,1,1. Stay Light.

OLY Sunday

1. Snatch Balance: 3,2,1,1,1,1. Work up to a heavy single for the day.
2. Muscle Snatch: 3,2,1,1,1 Work up to a heavy single for the day.
3. Snatch Deadlift to below the knee + Snatch (return the bar back to the ground after the deadlift before doing the snatch): (1+1) x 5. Work up to a heavy single for the day.