In Wod

For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

COMPTRAIN
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)

Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
(5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

WEIGHTLIFTING
Muscle Snatch + OHS
Work up to Heavy (3+2)

Snatch Deadlift
85% 3×5
95% 3×5
(based on 1rm snatch)

Back Squat
50% 2×10
55% 3×10

171218

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