Cincinnati Strength & Conditioning
17.1.2
OR
3 rounds not for time:
1-5 muscle-ups
20 wall balls, 20/14 to 10/9
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A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15/10 row calories
2nd: 5-10 CTB pull-ups
3rd: 50 double-unders
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3 sets:
15 light reverse hypers
:90 rest
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long, unplugged hike
3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
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Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
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3 sets:
10-20 light reverse hypers
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gun show
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17.1
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additional work TBD…
30:00 active recovery on bike, rower, or ski erg only
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10:00-20:00 mobility work post-17.1 announcement
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game-planning/visualization for 17.1
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.