Cindy-loo-whoo

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL
5 x 1 Clean Complex
*Complex = 1 clean pull w/ 2s pause @ knee + 1 High Hang Clean + 1 Front Squat w/ 3s pause at bottom + Jerk w/ 2s pause in catch

WORK
7 x 1 High Hang Clean + 1 Hang Clean + 1 Jerk
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
Text video of set 5

High Hang Clean DEMO
https://youtu.be/XHi40mLFDN4
Hang Clean DEMO
https://youtu.be/-sHj0HmRIBY

ACCESSORY
3 x 5 Strict Press from split position (building)
(skip if doing class)

GYMNASTICS ENDURANCE

5 Rounds, each for quality60% of best UB set of Kipping HSPU
Rest as need between sets
*go to 4/2" deficit if reps would be above 15 each round
*if deficit, reps go to 40%5 Rounds, each for quality

10min EMOM
25% of best UB T2B
ex. if 20 UB, 5 UB emom for 10min
*if you miss, take a minute off, and continue

MetCon

CLASS

E2M10M
5 Strict Press @ the following percentages of your 1RM
30/40/50/60/70* (*max UB)

Cindy
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats