emom 12
M1) 15/ 10 cal row
M2) 6-10 toe to bar

3 Cycles, For Time:
3 Rounds of "Cindy"*
10 Clean-and-Jerks (135/95 lbs)
*1 round of “Cindy” is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats. This workout is a combination of “Cindy” and “Grace.” Once completed the athlete will have done 9 rounds of “Cindy” and a full “Grace.”

Accessory in class:
EMOM 16
1) Pendlay row 10-12
2) Bar push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

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outside of class
4 Rounds:
A1) 4 Box Assisted Strict Ring Muscle up
A2) 3 ring kip swing + 2 Pull to hip
A3) 8-10 Russian Push up (with roller)
1:1 rest after all 3 movements

Alternate between the two for 2-3 rounds, rest 1 min between rounds

1) Hollow Rocks (10 reps)
2) V Ups (10 reps)
3) Tuck Ups (10 reps)
4) Hollow Hold (10 sec)

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

Clean pull 3x3
Paino oma clean max

4 RFT
10 chest to bar pull-ups
20 hang power snatch 75/55
30/21 bike or 40/30 cal row

20:00 time cap

3:00 easy bike or row
20 passthroughs

Barbell warm up snatch grip

Snatch technique
Every 3:00 for 15:00
3 power snatches + 1 snatch balance @ 65% 1RM snatch
200m run after each set

Warm up

Turkish get ups

Part A

Single arm ladder

4 sets
1-2-3 reps
Row
Swing
Clean

2 min rest

Part B

10-9-8-7-6-5-4-3-2-1

KB swings
50 ft Goblet walk/Goblet march

Every time the KB/DB touches the floor=7 burpees

Part C

3 sets

10-20 plank wall ups
20-30 sec side plank

90sec rest

This is class programming, i have added things to do if performed outside of class

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Ring MU prog
In class perform as coached
OR

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outside of class do:
warm up:
2 rounds, 20s. of each
MU Ring row 2 sec hold under the turn over
hollow hold
Russian push up on the box

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AND THEN
Complete 5 sets alternating:
Ring L-Chin Ups:
5-4-4-3-2
Ring Dips
5-4-4-3-2

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--rest as needed between sets to complete all reps successfully--
For the Ring L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

Superset!
3 rounds

Landmine Single Arm Push Press x 8-10 each.
Rest 45s.
Ring Facepull x 12-15.
Rest 45s.