Sometimes your 58kg lifter sends you a text and tells you she keeps losing weight and only weighs 53.5kg now. Then you smile and tell her to go ahead and lose .5kg.
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00
2 rounds for rounds and time of:
5:00 AMRAP of-
10 HR Push-ups
15 Air Squats
*EDIT: Ok, here it is as simply as I can write it – do 5:00 of “Cindy”, then run 800m, then do 5:00 of “Cindy”, then run another 800m. Your score is total rounds of “Cindy” and total working time (IE – the 10:00 of “Cindy” plus the runs). It is one continuous piece.