Clean Grip Deadlift, Cinco 1 & Cinco 2

Super Youth 4:30pm

(A) Warm up movements for Part B & Part C.

(B) Individually for time-Modified Cinco 1 3 Rounds 5 Deadlifts 140/85kg, 5 One Legged Squats Left, 5 One Legged Squats then accumulate 1min Handstand Hold (7min Cap)

1min Recovery

(C) Individually for time-Modified Cinco 2 3 Rounds 5 Muscle Ups(5 C2B Pullups), 5 Deficit HSPU(5 Ring Dips) then 30m Overhead Walking Lunge 40/30kg

Beginner 6am & 7:30pm

(A) Warm up movements for Part B & Part C.

(B) Individually 10min Amrap-5 Deadlifts 100/60kg, 10 Pushups, 200m Run

1min Recovery
(C) Individually 10min Amrap-5 Weighted Lunges 40/30kg, 10 Pullups, 200m Run

Intermediate 6am & 6:30pm

(A) Warm up movements for Part B & Part C.

(B) Individually for time-Modified Cinco 1 3 Rounds 5 Deadlifts 140/85kg, 5 One Legged Squats Left, 5 One Legged Squats then accumulate 1min Handstand Hold (7min Cap)

1min Recovery

(C) Individually for time-Modified Cinco 2 3 Rounds 5 Muscle Ups(5 C2B Pullups), 5 Deficit HSPU(5 Ring Dips) then 30m Overhead Walking Lunge 40/30kg

Advanced 5:30pm

(A) Clean Grip Deadlift-Work to goal Clean Weight +

(B) Individually for time-Cinco 1 3 Rounds 5 Deadlifts 183/120kg, 5 One Legged Squats Left Leg 24/16kg, 5 One Legged Squats Right Leg 24/16kg then 25m Handstand Walk (7min Cap)

1min Recovery

(C) Individually for time-Cinco 2 3 Rounds 5 Muscle Ups, 5 Deficit HSPU then 30m Overhead Walking Lunge 72/45kg

 
Focus- (A) Click here for demo (B & C) This workout was designed for the worlds best so it may be beyond some of you at this stage but the Cinco 1 & 2 fall inline with what we are focusing on this week and have been working on for a while so enjoy the parts you can do and scale the ones you are not doing yet.