“Chelsea”
30:00 EMOM
5 Pull-ups
10 Pushups
15 Air Squats
- If you fail to hold this between 0:00-20:00, continue until 20:00 to get a “Cindy” score.
- If you fail to hold this between 20:00-30:00, your workout is done.
- If you're good to hold all 30:00, you’re a weapon and congratulations!
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00
1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00
1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)