Monday 07/09/18 "You Get What You Give"

4RM Deadlift

Then

Every 2:00 for 20:00

1 round of “Cindy”

1 Deadlift

 

1 round Cindy — 5 pull ups, 10 push ups, 15 air squats

1 deadlift — at 5RM weight

 

Scaling up — Strict Cindy, or up the reps 6/12/18, 7/14/21

Scaling down — 4/8/12, 3/6/9 or scale any movements as needed

 

Extra Credit: Clean & Jerk

Day 4

Knee Hang power clean 6x2 — start at 70%

Clean pulls on deficit 6x3 — AHAP

Day 5

Front squat + jerk (2+1) 7 sets — AHAP

Press 6x5

Day 6

Knee hang clean + clean — HS