Warm-up: 15 Minutes
Part 1 – Skill/Strength: Back Squat
Performance: Back Squat
- 3 rounds- 90 second rest between max sets- should be 5-10# heavier than last week
- Round 1- 1×5 @70%, 1×3 @75%, 1×1@80%
- Round 2- 1×5 @75%, 1×3@80%, 1×1 @85%
- Round 3- 1×5@80%, 1×3 @85%, 1×1@90%
Fitness: 9×3 Climbing
Part 2 – Conditioning: “Clean Cindy”
Performance: For Time: 12-10-8-6-4-2
- Power Clean 135/95 * after each set complete one round of Cindy:
5 pull up, 10 push up, 15 air squat
Fitness: For Time: 12-10-8-6-4-2
- Power Clean RPE 7 * after each set complete one round of Cindy:
5 pull up progression, 10 elevated push up, 15 air squat
