Strength/skill
A. 5 sets of 10 bench press – in 5 sets build to a 10 rep max rest 2 min
B1. 3 sets of 1 min (accumulated time) hollow rocks
B2. 3 sets of 1 min (accumulated time) arch holds
Conditioning
For time
3 rounds of cindy
10 clean and jerks at 60/30
3 rounds of cindy
10 clean and jerks at 70/40
3 rounds of cindy
10 clean and jerks at 80/50
Cindy is
5 pull ups
10 push ups
15 air squats