• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Depth jump to broad jump x 5

Strength:

Skill:

• 3 Rds “Mini Cindy”
  • 3 Pull Ups
  • 6 Push Ups
  • 9 Squats
• 5 Snatches  (Any Variation)
• Rest 2 Minutes

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Depth jump to broad jump x 5

Strength:

Skill:

• 3 Rds “Cindy”
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
• 5 Snatches @ 75% of 1RM (Any Variation)
• Rest 2 Minutes

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Single Leg Lateral Jump x 5 ea.

Strength:

A) 4 Sets:

• Front Squat w/3 second pause in bottom x 3 (work up to 75% of 1RM over 4 sets)

Perform After WOD

B) 4 Sets:

• Hip Thrusts x 5 @70% of 1RM Back Squat

Skill:

• 3 Rds “Cindy”
  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats
• 5 Snatches @ 75% of 1RM (Any Variation)
• Rest 2 Minutes

*Wear Vest 20/14 for the “Cindy” portion of the workout.  Take the vest off when performing snatches.

• Mobility