Strength
21×1 Tempo Front Squat
- Set 1 – 8 @ 50% 1RM
- Set 2 – 5 @ 60%
- Set 3 – 3 @ 70%
- Set 4 – 3 @ 75%
- Set 5 – 3 @ 80%
Focus on driving up from static position.
Conditioning
20 minute AMRAP:
A. Complete “DT”
5 rounds of:
- 12 Deadlifts (155#/103#)
- 9 Hang Power Cleans (155#/103#)
- 6 Shoulder to Overhead (155#/103#)
B. With remaining time, complete as many round of “Cindy” as possible:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Score your total number of Cindy rounds (note your time for DT)