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Components

Metcon

Cindy

Metcon

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Workout

Saturday

A. CONDITIONING

Metcon (Time)

FOR TIME
50 Alt DB Snatch (50/35)
50 C2B
50 Burpees to Target*
30 Alt. DB Snatch
30 C2B
30 Burpees to Target

*Target is at least 6" above standing reach

(Score is Time)

B. 60:00 GPP

Warm-up

3 ROUNDS FOR QUALITY
5 PVC Pass Throughs
5 Inch Worms
5 Push Up to Pike
10 Scap Pull Ups
10 PVC Overhead Lunges

Extended Warm-up

3x10
Overhead Squat (31X1)*

*PVC or Empty Barbell Only

(No Measure)

Workout

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Optional Finisher

Metcon (No Measure)

NOT FOR TIME
30-20-10
Glute Bridge Ups
10-20-30
Banded Good Morning

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME
10-8-6-4-2
Strict Muscle-Up
4-8-12-16-20
Strict HSPU

(Score is Time)

Metcon (No Measure)

EMOM x 12 MINUTES
MIN 1 - Athlete's Choice for Accessory Work
MIN 2 - 15/12 Cal Row

(No Measure)

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