Movement Prep:
2 Rounds...

  • 5 KB Arm-Bar (Right)
  • 5 KB Arm-Bar (Left)

Warm-up:
Bumper Plate Medley
3 Rounds of Banded Broad Jumps

Skill:
3 Rounds...

  • 10m Bottoms-Up KB Carry (each arm)
  • 10m Overhead Med-Ball Carry (each arm)

Start light and build to AHAP

Workout:

  • 400m Run
  • 1 Round of “Cindy”
  • 9 Clean & Jerks (135/95)

Rest 2 Min

  • 300m Run
  • 2 Rounds of “Cindy”
  • 6 Clean & Jerks (155/105)

Rest 2 Min

  • 200m Run
  • 3 Rounds “Cindy”
  • 3 Clean & Jerks (185/135)

Scaled:
Shorten run and go single weight (light) with C & J