WEDNESDAY

MOBILITY/SPECIFIC PREP

M. Lying Hamsting 

SP. 1 Rounds 

8 Cross Body KB Deadlifts each side 

8 Plank Get-Ups 

8 Single Banded Rows with Pause 

STRENGTH

PERFORMANCE and FITNESS 

Deadlift

5-5-5-5-5

Ascending weight each set, Complete a set every 2 mins

FOUNDATIONS 

EMOM 9

Min 1. 6 Deadlifts 

Min 2. 12 Alternating KB Pendlay Rows 

Min 3. 18 Cross Crawlers 



CONDITIONING

PERFORMANCE and FITNESS 

6 Rounds:

1 Round of Cindy

200m Run

4 Hang Power Snatch 50/35 

Scale to. 4 Hang Power Cleans or 7 KB Swings

Scaled Cindy

4 Pull-ups

8 Pushups

12 Air Squats

Scale Pull-ups to 5 Ring Rows

1 Round of “Cindy”:

5 Pull-ups

10 Pushups

15 Air Squats