CrossFit and Personal Training

2 rounds (1 with dowel 1 with bar)

• 5 jump and shrug
• 5 clean high pull
• 5 muscle clean
• 5 strict press
• 5 power clean and jerk

• Clean and Jerk (squat or power):

3-3-3-2-2-2-1-1-1 (increasing weight as necessary)

* drop each rep

12 Minutes AMRAP:

• 15 Hang Power Cleans (P: 75/55, Rx: 95/65, Rx+: 115/85)
• 30 Double Unders