CrossFit and Personal Training

2 rounds:

• 10 Barbell Elbow Rotations (bar on back, rotate elbows up and down)
  
• 10 Muscle Cleans
  
• 10 Hang Cleans
  
• 10 Eye Level Jerk Drops

EVERY 90 Seconds for 10 Rounds:

• 1 Hang Power Clean +1 Squat Clean + 1 Split Jerk (Building in weight) 
  

5 Minute transition to Snatch and review of Complex

EVERY 90 Seconds for 10 Rounds:

• 1 Snatch Grip Deadlift + 1 Hang Power Snatch +1 Overhead Squat.

As Many Rounds as Possible in 5 Minutes:

• 6 Toes To Bar
• 6 Burpee to 6-12” target

(performance: knee raises, RX+: dumbbell burpees (50/35))

• Sotts Press: 7 Sets of 3 Reps