Strength:
2 Snatch, EMOM 10
Rounds 1-2 @ 50%
3-4 @ 60%
5-6 @ 65%
7-8 @ 70%
9-10 @ 75%
Benchmark Workout “CINDY”
L1
As many rounds as possible (AMRAP) in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
L2
AMRAP 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
L1
Every 2:00 x 10 rounds:
3 ring rows
6 push-ups from the knees
9 air squats
Try to choose an option that allows you to meet the following. We've all done a lot of pull-ups, pushups and air squats so you should have an idea of where you need to be here. If you aren't sure, please ask your coach for guidance, that's what we're here for.
INTENDED STIMULUS
12-20+ rounds.
Pull-ups in 1-2 sets.
Push-ups in 1-3 sets.
Air squats in :40 or less.