5-Minutes to Find
Max Set of Double Unders
3 Rounds for Quality*
3 KB Right-legged Deadlifts (25)
3 KB Bottom-up Right-arm Strict Presses
3 KB Left-legged Deadlifts
3 KB Bottom-up Left-arm Strict Presses
*Pause at the bottom of the DL and top of the Press
9-Minute AMRAP FIT
12 Overhead Squats (65)
12 Pull-ups
3-Minutes of Practice
Hollow Hold*
*Don't prioritize getting your feel all the way out even though that is the goal...prioritize your belly button being drawn into your spine and developing the ability to maintain that position throughout.
8-Minutes to Find
Max Handstand Hold
10-20-30-40-50* Reps FIT
Dumbbell One-arm Alternating Snatches (35)
*After Every Round of Snatches,
15 Lateral Burpees
Snatch
10 Sets of 1*
*Start at 85lbs and only increase weight if you hit 2 really good reps in a row.
Clean and Jerk
10 Sets of 1*
*Start at 115 and only increase weight if you hit 2 really good reps in a row.
Snatch Pull
10 Sets of 1 (140)
5-Minutes with Barbell Only (no added weight) to Play With
One-legged Deadlifts
One-legged Presses
One-legged Cleans
One-legged Jerks
One-legged Clean and Jerks
12-Minute AMRAP FIT
3 Deadlifts (65-75-85-…)
3 Hang Power Cleans
3 Push Jerk
*When you finish 3 rounds, add 10lbs and start another 3 rounds and keep repeating adding 10lbs every 3 rounds for 12 minutes.
For Example:
Rounds 1, 2, &3: 65lb
Rounds 4, 5, & 6: 75lb
...etc.
20 Quadruped Alternating Arm Raises (See Video Above)
10-Minutes to Find Both
Max Handstand Hold
Max Set of Double Unders
"Cindy*" - TESTING
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats
*Next time we do Cindy we'll do the full reps, but I wanted you to repeat how you did it back on Dec 5th, 2020 first.