Monday Goal rounds: R1: 8-10, R2: 5-7
10 min AMRAP of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
2 min rest then
10 min AMRAP of “Hard Cindy”
5 Strict Pull-Ups If athlete already scaled first part, use same pull-up bar
10 Hand Release Push-Ups
15 Squats (45/35) Use plates
Tuesday Time Cap: 30:00
10 Rounds FT:
100m run
1 clean & jerk (225/155)
10 Pull-Ups
Wednesday Time Cap: 15:00
21-15-9
Overhead Squats (95/65)
Wallballs (14/10)(12’/11’) Prioritize height of target rather than weight
Thursday For Max
Back Squat
Find new 1 rep max
Then
3×3@ 85-90% of found max
*move w/ perfect form for back-off sets!!! Lighten percentage if needed to allow perfect form*
Friday For max weight: all start at same weight, add weight until no longer able to complete full complex unbroken
5 unbroken rounds/attempts for max weight of:
5 Deadlift
5 Hang Power Clean
5 Jerk
*Rest 2 minute b/w attempts*
