MONDAY

MOBILITY

S1. Banded OH Distraction

SPECIFIC PREP

10 Banded Face Pulls

5 Half Kneeling Single Arm Strict Press

5 Single Arm Bent Over Row

5 Plank Get-Ups + 10 Slow Shoulder Taps

STRENGTH

Strict Press

4-2-4-2-4-2

Rest as needed between sets.

Example. 40/50 42.5/52.5 45/55

Week 1 of this iteration

CONDITIONING

FITNESS

For Time:

3 Rounds of “Scaled Cindy”

12 Hang Clean and Press

3 Rounds of “Scaled Cindy”

9 Hang Clean and Press

3 Rounds of “Scaled Cindy”

6 Hang Clean and Press

PERFORMANCE

For Time:

3 Rounds of “Cindy”

12 Hang Clean and Jerks 50/35

3 Rounds of “Cindy”

9 Hang Clean and Jerks 55/37.5

3 Rounds of “Cindy”

6 Hang Clean and Jerks 60/40