Complete in Order
Strength:
A) 2 Power Jerks: EMOM x 8 min: 2 reps @ 80% or more
*build only as form allows
B) Back Squat: 95/3*3 sets
*base numbers off your most recent BS max
Conditioning:
22 min. AMRAP
-1 round of strict Cindy
-400m run (at 1 mile pace)
-1 round strict Cindy
-500m row (at 2k pace)
*1 round of strict Cindy = 5 strict pullups, 10 hand release pushups, 15 air squats facing wall/pole
Bike 10 min. for cooldown
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