Cincinnati Strength & Conditioning
A. Squat snatch, 6 x 1 @ 70-75% max; begin a rep every :45
B. Squat clean & jerk, 6 x 1 @ 70-75% max; begin a rep every :45
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9:00 @ steady effort:
120 double-unders
60 wall balls, 20/14 to 10/9
Muscle-ups in remaining time
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For calories:
:60 row, Assault Bike, or ski erg – your choice, all-out!
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A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
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Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
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Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
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3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
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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
Post results to comments.
17.1
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additional work TBD…