A
Tech/Building
with an empty barbell
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
get workout weight on the bar [3:00]
PULL-UPS
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups/Ring Rows
3 Pull-Ups
PUSH-UPS
0:20 Front Plank
5 Hand release Push-Ups
5 Push-Ups
AIR SQUATS
0:20 Squat Hold
5 Sir Squats
Practice Round
3 Pull-Ups
6 Push-Ups
9 Air Squats
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
B
WHEN DT MET CINDY
4 Rounds For Time:
2 Rounds of “Cindy”
1 Round of “Tiff’s DT” (70/50kg)
*Score = Time it takes to complete the workout
30 min TC
“Cindy”= 5 Pull ups, 10 Push ups, 15 Air Squats
“Tiff’s DT”= 21 DL, 15 HPC, 9 S2OH
