Cindead

Competition Class

Strength

GYMNASTICS

TESTING

A. 3 Rounds
5 Chest to Ring Row Muscle Up Transitions (use false grip)
5s bottom of the dip hold
5s support holdB. Max Effort UB Strict Muscle Ups

SKILLS

5min EMOM
30% of best UB Muscle Ups set from last week (or estimate of best UB)
(ex. if 10 UB then 3) + 1 transition + 1 Pull-up + 1 Swing

OLYMPIC WEIGHTLIFTING

A. 5 x 3s Snatch Pull + 3 Position Snatch +
5s Overhead Squat Hold @ rock bottom

B. 3 Snatch
55, 60, 65
2 Snatch
60, 65, 70
1 Snatch
65, 70, 75, 80, 85, 80, 80

C. E30s x 6
1 Snatch Speed High Pull @ 50%
plus red band

MetCon

CLASS

22min AMRAP

1 Round of Cindy

5 Deadlift 275/185
2 Rounds of Cindy
6 Deadlifts 275/185
3 Rds of Cindy
7 Deadlifts 275/185
4 Cindy & 8 Deadlifts
5 Cindy & 9 Deadlifts
... continue to add a round of cindy and a deadlift

1RD Cindy = 5 pull ups, 10 push ups, 15 squats