CrossFit and Personal Training

2 Rounds

• 5 Good mornings
• 5 Elbow rotations
• 5 Back Squats

—-then into front rack position—

• 5 Power Cleans
• 5 Front Squats
• 5 Thrusters

Every 90s for 10 rounds

• 1 Power Clean – Drop – 1 Squat Clean + Split Jerk

**build to heavy for the day

c) Every 2 Minutes for 5 rounds

• 3 Snatch Grip Behind the neck push press + 1 pause overhead Squat (2 Seconds) +1 Overhead Squat

d) 15 minute to build to a heavy 10 Rep Max Overhead Squat

2 sets

• 20 Weighted GHD back extensions
• 10 GHD raises
• 5 kettlebell deadlifts