Warm-up:
20x Indu Push-Ups; 20x Tuck Crunch; 20x Air Squat
20x V-ups; 20x Walking lunges; Jump Rope 2 minutes
Skills & Mobility
Deadlift – Jerk
For Time
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
(Cindy- 5 Pull-ups;10 Push-ups;15 Squats
DT- 12 deadlift; 9 hang power clean; 6 jerk #70/50 )
IF YOU COMPLETE UNDER 12 MINUTES REST 3′ AND:
3X8 Front Squat #75% 1 RM Rest 30″ from set
Rest 3′
3 Rounds NOT for Time
5 Weighted Strict Pull Ups
5 Weighted Strict Ring Dip