Monday – 121216

Another new member Sean working on his overhead mobility. This is a good one AS LONG as you stay tight in your midline and let the ball do the work.

Warm-up
On your own, run 800 meters, then 3 rounds NOT for time:
10 I’s, Y’s, and T’s with plates, thumbs up whole time
10 empty bar good mornings
8 pull-up retractions
6 goblet mobility squat with counter weight extended far out in front of you

Workout of the Day
EMOM for 20 minutes:
Every odd minute, perform 1 round of chest-to-bar “Cindy”
Every even minute, perform AMRAP clean and jerks (135/93)

Your score is how many clean and jerks you get.  Notice that says CHEST-TO-BAR!  Other than that, it is a normal round of Cindy.  Scale the push-ups so you can get through them, I don’t want you getting caught not finishing the round of Cindy because you are trying to do Rx push-ups when you probably shouldn’t be.  Once you finish one round, rest the remainder of the minute.  The clean and jerk weight should be relatively light, a weight you can do touch and go reps with.  Go hard and put those reps on on that last minute of clean and jerks because after that you are done!

Post your scores to the Whiteboard.

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