Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
“Cindilicous”
Complete as many rounds/reps as possible in 15:00 of
Rounds 1= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 1 x Clean & Jerk (135/95)
Round 2= 1 round of “Cindy”
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then 2 x Clean & Jerk (135/95)
Notes: Each round begins with a round of “Cindy” and then followed by 1 x Clean & Jerk. Continue to add a repetition of Clean & Jerk with each completed round. Get some, freaks.
Post times to comments.
Skill Development
Accumulate 3:00 of L-sit hold (rings, matador, or hang)
7+24 Rx.
“Cindilicous” : 6 + 35 (95#)
Cindilicous: 4+7 Rx
Cindilicious: 5 + 9 RX
“Cindilicious”: 5+8 Rx’d (+/-…I messed up counting rounds and had to fix it halfway through)