3 mins on 90 sec off
4 cycle met-con
20 air squats
15 KBS 2/1.5/1.5/1
10 Pwr cleans at 135/95/95/65
Oly Program:
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval