ATHLETE

A. 1 1/4 Front Squats
4-5 work sets of 2 reps @ moderate weight
(Sweat athletes = Goblet Squats)

B. “C2 Cindy”
AMRAP 5:
5 Pull-Ups/Ring Rows, 10 HSPU* or regular Pushups, 15 AbMat Sit-Ups
5 Pull-Ups/Ring Rows, 10 HSPU or regular Pushups, 15 AbMat Sit-Ups
100 Double-Unders**
Time remaining in the 5:00 window, Max Calories on the Rower.

Rest 5:00

AMRAP 5:
5 Pull-Ups/Ring Rows, 10 HSPU* or regular Pushups, 15 AbMat Sit-Ups
5 Pull-Ups/Ring Rows, 10 HSPU or regular Pushups, 15 AbMat Sit-Ups
100 Double-Unders**
Time remaining in the 5:00 window, Max Calories on the Rower.

*HSPU are strict, not kipping.  HSPU mod is seated DB Press
**Max 2 minutes on the Double-Under portion

COMPETITOR

A. Power Clean & Jerk
60%/2; 65%/2; (70%/2)3

B. Clean Pull
(90%/4)4

C. Front Squat
(80%/4)3

D. Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining