Cincinnati Strength & Conditioning
3 rounds not for time:
10 box jumps w/step-down, 24/20
5-10 handstand push-ups (your choice strict or kipping)
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A. Back squat, build quickly to a moderate/tough double, 20X1
B. Weighted supinated CTB pull-up, 1-1-1, 21X0; 2:30 rest
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AMRAP in 5:00:
10 deadlifts, 185/125
10 bar-facing burpees
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3 rounds not for time:
30m unweighted walking lunges
:30 hollow rock
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
5 sets easy of [1/side kettlebell snatch + windmill]
Double-under tech work – coach led
A. Halting clean-grip deadlift (pause just below knees on way up, :03 descent), 5 x 1 @ clean max; begin a rep every :60
B. Clean high pull, 5 x 1; begin a rep every :60
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10:00 @ 80%:
3 power clean singles, moderate/tough weight
7 bar-facing burpees
200m run or .3 mile Assault Bike or 250m row
Post results to comments.