2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

• Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

*If you’re unable to complete 1 round of Cindy in 1 minute Scale to 3 Pull Ups, 6 Push Ups, 9 Squats.

• CrossOver Symmetry Plyometric Protocol

2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

• Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

3 Sets: (Perform After WOD)

• Isometric Hip Extention Hold x 30-45 Seconds
• Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats
• In Remaining Time Perform Max Power Clean 195/135

*Goal for this WOD is to have the majority of the work be performed with “Cindy.”  If you’re unable to complete 1 round of “Cindy” in 1 minute scale to 3 Pull Ups, 6 Push Ups, 9 Squats.  If you’re unable to complete 1 round of “Cindy” and have extra time left to perform Power Cleans, cut out the power cleans and focus on completing the round of “Cindy” as fast as you can.

• CrossOver Symmetry Plyometric Protocol

2 Sets:

• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

• Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

Perform After WOD:

B) 4 Sets: (Every 2:30)

• Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

• Seated Good Mornings x 5 @60% of 1RM Snatch
• GHD MB Sit Up x 10
• Isometric Hip Ext. Hold x 30-45 Seconds

Skill:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats
• In Remaining Time Perform Max Power Clean 225/155

• CrossOver Symmetry Plyometric Protocol