Wednesday, September 5th

A.

GYMNASTICS CONDITIONING:

Handstand Push-Ups For Time:

For Time **10 Minute Time Cap

19 Reps Rest 1 Minute 16 Reps Rest 1 Minute 13 Reps Rest 1 Minute 10 Reps

B.

METCON:

5 Minute AMRAP: 500 Meter Row 1 Round of Cindy Max Clean and Jerks (135/95)

Rest 5 Minutes

5 Minute AMRAP: 400 Meter Row 2 Rounds of Cindy Max Clean and Jerks (155/105)

Rest 5 Minutes

5 Minute AMRAP: 300 Meter Row 3 Rounds of Cindy Max Clean and Jerks (185/135)

*Score will be total Clean and Jerks for each AMRAP

1 Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

Three 5-minute windows today with descending row distance and ascending rounds of “Cindy” and barbell weights. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

With the clean and jerks being the scored portions, we want all athletes to reach the barbell during these windows. Choosing the appropriate variations for the pull-ups and push-ups will allow athletes to accomplish that. We can aim for athletes to have at least :45 seconds to 1 minute at each barbell. If they haven’t finished their rounds of Cindy by that time, they can head to the barbell and start chipping away at clean and jerks.