CrossFit and Personal Training

3 sets of:

• 5 empty bar glute bridges with 5 sec hold
• 10 empty bar jump shrugs
• 10 empty bar power cleans from mid-shin
• 10 empty bar squat cleans

Every 2:00, for 16 minutes (8 sets):

Clean x 2 reps up to and including set 4*.  Set 5 and after, do 1 rep every 2 mins**.

• *Sets 1-2 @ 70%
• *Sets 3-4 @ 75%
• **Sets 5-6 @ 80%
• **Sets 7-8 @ 83%

As many rounds and reps as possible in 20 minutes:

• Row 400m (AAB for 1200m)
• 20 Sumo Deadlift High Pulls (95/65)

• 3 sets of: DB bicep curls x 10-12 reps

Rest 30 seconds

• Stationary Dips x 15 reps

Rest 30 seconds