Dead Cindy

Strength

Optional Cash In:

10min Toes to Bar practice

E2M10M
5 TnG Push Jerk

 

MetCon

20min AMRAP

1 Deadlift 315/205
5 Pull-ups
10 Push Ups
15 Air Squats

*Rx+ = 405/315, + weighted vest

Cash out: 3 Rounds 1min plate pinch grip hold Rest 1min

WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 Dip & Drive + 3 Tall Jerks
5 TnG Push Jerk w/ empty bar
2 x 3 TnG Push Jerk @ 40% & 50%

INTENTION
Push Jerk skill / endurance. These are meant to be touch & go (ie. no stopping at the shoulder, just load and go)
Should be able to finish near 80% of 1RM. Build from ~60%

metcon SPECIFIC WARMUP
3 Rounds (increasing DL load each round)
1-3 Deadlifts
3 Pull-ups, 5 Push Ups, 7 Air Squats

INTENTION
DL should be heavy (@ or around 80%)
Should be able to move through the pull-ups & push-ups in 2 sets or less
Squats -- UB, slow & steady

SCALES
Deadlift load
Alternate Rounds -- RIng Rows & Beat Swings
Push-up back pack or box