June 11, 2021

Posted By: Christi

Complete as many rounds as possible in 15 mins of:
2 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

This is a great workout and can be super challenging. The rounds of “Cindy” should be strong and steady along with the round of “D.T.” The pacing and where you feel most confident is going to be all about where you excel in this workout. For some it will be the gymnastics and others the barbell. Regardless, maximize your time on your strengths while pacing where needed. The barbell work should still have you able to cycle the reps mostly unbroken if not for each movement. Dropping the barbell between each exercise is definitely recommended to help control the heart rate a bit. Keep that range of motion legit on the bodyweight movements!

Shoulder Maintenance/Carries
3 rounds for quality of:
10 Lateral Raises
Single Arm Overhead Carry, pick load, 100 ft
10 WY Negatives
10 Front Raise
Single Arm Overhead Carry, pick load, 100 ft
:20sec Arms Overhead Hip Hinge Holds

You choose the weight on this one today for the carries. It should be challenging due to the longer distance but we still want the focus to be on quality position. The WY negative can be done with either crossover symmetry bands or plates with a hinge at the waist. Both will help to accomplish the same goal. Rest as needed between each round.