WARM UP:
500 M. Row or 1K Bike
3 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
LIFT:
EMOM 12
MIN. 1 – 5: Clean Extension + Hang Clean + Clean & Push Jerk
MIN. 6 – 12: Clean + Push Jerk
*Build
WOD:
“GRACE FULL OF CINDY”
For Time:
EMOM… (Until 30 Clean & Jerks have been completed)
1 Round of Cindy
*In remaining time Max Effort Clean & Jerk (135/95) (115/75)
**20 Min. Cap.
FIT
SKILL / LIFT:
EMOM 12
MIN. 1: 8e Weighted Side Lunges
MIN. 2: 15/12 Cal. Assault Bike
MIN. 3: 10 Back Extensions
WOD:
AMRAP 20
30 Double Unders
15 K2E
15 DB Snatch (50/35) (45/30)
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