CrossFit and Personal Training

3 rounds for quality:

• Run 100m
• 20 jumping jacks
• 10 empty bar power cleans
• 10 air squats
• Hold a handstand for :15 secs

Power Clean Primer

• Build to Moderate 3-Position Power Clean – hi hang, hang and from ground – no more than 5 sets (10 mins)

Then, Power Clean

• Build to 3 Rep Max – from ground. Regrip each rep.  (10 mins max.)

For Time:

1 Round:

• 600m Run
• 60 Double Unders
• 16 Hang Power Cleans (135/95)

2 Rounds:

• 400m Run
• 40 Double Unders
• 10 Hang Power Cleans (155/105)

3 Rounds:

• 200m Run
• 20 Double Unders
• 6 Hang Power Cleans (185/125)

25 min time cap