For Time:

15 Squat Cleans (135/95)

directly into…

10 Rounds of “Cindy”

directly into…

30 Deadlifts (225/155)


*40Min Time Cap

1Rnd of “Cindy” = 5 Pull Ups/10 Push Ups/15 Air Squats

Think of the bar work as your cash-in and cash-out pieces.  Each clean starts from the ground and is to be a squat clean.  For the sets of “Cindy”, don’t walk too far away from the pull up rig to begin your pushups and air squats.  If possible, try to do them right below the pull up bar you are using.  Cutting down transition time is key to knocking this part out quickly. When you get to the deadlifts, even though you are tired, do NOT let your back round.  Keep your core tight throughout the reps and grind them out!


Scaling Options:

Clean weight -> 115/80 ->95/65->as needed

Push Ups -> Push Up off a bench

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Deadlift weight -> as needed (shoot for 70% of 1RM)


Cool Down:

Couch Stretch – 2 min per side


Back extension on GHD – 30 reps

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