ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min X 5 Mins…
Using 65 % of The Wednesday Complex:
1 DeadLift + 1 Bent Over Row + 1 Pendlay Row + 1 DeadLift + 1 Hang Power Clean OR Hang Clean…
MetCon…
For Time…
As Many “Cindy” Rounds As Possible in 20 Mins:
9 DeadLifts @ 60% of your 1 Rep Max
5 Pull Ups (MOD: Jumping Pull Ups…)
10 Push Ups
15 Air Squats…
7 DeadLifts @ 65% of your 1 Rep Max
5 Pull Ups
10 Push Ups
15 Air Squats…
5 DeadLifts @ 70% of your 1 Rep Max
5 Pull Ups
10 Push Ups
15 Air Squats…
3 DeadLifts @ 75% of your 1 Rep Max
5 Pull Ups
10 Push Ups
15 Air Squats…
1 DeadLift @ 80% of your 1 Rep Max
5 Pull Ups
10 Push Ups
15 Air Squats…
Continue On With “Cindy” For The Remaining 20 Mins…
TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 