10.13.11 / "Cindy"

WARMUP

2 Rounds:

200m Run

5 Deck Squats

5 Pullups

5 Pushups

STRENGTH/SKILL

Clean & Jerk x 2
Max Height Box Jump x 3
Russian Twist (w/med ball) x 20

4 cycles

C&J: 95x2, 95x2, 105x2, 105x2

Box Jump: 30in, 32in, 34in, 34in

Russian Twist: 16x20, 16x20, 16x20, 16x20

METCON

"Cindy"
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

15rounds + 5 pull-ups

= 80pull-ups, 150push-ups, 225squats