Sat, 12/01/2018

November 30, 2018

 

 

"Clean House"
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

Scale Options
200 M Run
Power Cleans

MetCon Edition
Max DU/Singles instead of Squat Cleans

 

 

Notes:

Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans when fresh. Strength should not be a limiting factor once the barbell is reached, rather conditioning. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. The reps on the upper body movements should be completed unbroken every round. Adjust the variation or rep scheme as needed to accomplish this. The score at the end of the five rounds is total squat cleans completed.

If unable to run, complete one of the following:
30 Reps of 10 Meter Shuttle Runs
500/400 Meter Row 

 

 

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