Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating kettlebell snatch + windmill
A. 1 halting clean-grip deadlift (pause just below knees on way up, :03 descent) + 1 clean high pull, 7 x 1; begin a rep every :90
+
10:00 @ 80% – focus on movement quality over speed:
5 power clean singles, moderate weight (similar to last week’s)
10 perfect push-ups
30 double-unders or single-unders
+
5:00 mobility work – pick 1-2 stretches
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10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [:10-:30 2-arm passive hang from bar + 1/side Turkish get-up + windmill]
A1. 1 & 1/4 back squat, 5-5-5 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 7-10/arm, 20X0 – no pause @ top this week; :30 between arms, :60 rest
+
AMRAP in 7:00:
1 muscle-up or 3 CTB/strict/kipping pull-ups or challenging ring rows
3 DB thrusters, tough
2 muscle-ups or 6 pull-ups
6 DB thrusters
3 muscle-ups or 9 pull-ups
9 DB thrusters
+
max unbroken front leaning rest on rings up to 2:00
Post results to comments.