5 Rounds
A1. Back Squat 4-6 Reps@ 80%+ ; rest :20
A2. 3 Explosive Box Jumps (high) or broad jumps* ; rest 2 minutes
*for those who need to avoid impact a :10 bike sprint or light sled push can be subbed. Needs to be a true sprint to
hit the intention.
M:
10 Minute AMRAP
5 Chest to Bar Pull Ups
10 DB Shoulder to Overhead 50/35
25ft Front Rack Walking Lunges 50/35
Program Notes:
We start our week with moderately heavy back swuats superset with jumping.
The point is to squat at working weight and immediately target explosiveness with the jumps.
This is shown to improve strength, speed and power simultaneously.
“Our metcon is a play on “”Cindy””. A push, a pull and a squat variation. The lunges act as accessory to ”
the squatting from part A and this is a full body torcher. Like Cindy your rounds should be repeatable
with no major breaks so choose weight that is consistently moveable for you. Pace wisely.
Special note:
Strict Pull Ups can be used in this metcon but adjust the volume to something you can do quickly and
avoid failure.