General Warm–up
Then…
0-8min.
21-15-9 Reps for time of:
Assault Bike, Calories
Row, Calories
(Ladies 15/12/9)
8-23min.
Snatch Warm-up
Then…
1RM Snatch
23-40min.
1 Deadlift (70% of 1RM)
1 Round of “cindy”
2 Deadlifts
1 Round of “cindy”
3 Deadlifts
1 Round of “cindy”
… until you reach 10 Deadlifts.
Consider these weights… 225/155 or… 275/185 or… 315/205