"Ladder-licious"

A) 20  Min. “Cindy Ladder” -

1 Pull-Up + 2 Push-Up + 3 Air Squat

2 Pull-Up + 4 Push-Up + 6 Air Squat

3 Pull-Up + 6 Push-Up + 9 Air Squat

4 Pull-Up + 8 Push-Up + 12 Air Squat

5 Pull-Up + 10 Push-Up + 15 Air Squat

6 Pull-Up + 12 Push-Up + 18 Air Squat

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

B) 20 Min. Ladder -

1 Squat Clean (c: 135/95, p: 95/65, f: 65/35) + 2 Under-Over (24”)(1/2 R lead, 1/2 L lead) + 3 KB Swing (c: 70/53, p: 53/35, f: 35/26)

2 Squat Clean + 4 Under-Over + 6 KB Swing

3 Squat Clean + 6 Under-Over + 9 KB Swing

4 Squat Clean + 8 Under-Over + 12 KB Swing

5 Squat Clean + 10 Under-Over + 15 KB Swing

6 Squat Clean + 12 Under-Over + 18 KB Swing

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

C) 10 Min. Ladder -

1-2-3-4-5-6-7-8-9-10, etc. x Squat Snatch (95/65)

5-10-15-20-25-30-35-40-45-50 x Double-Under (sub: Lateral Bar Hops)

SCORE = # of Completed Rounds + # of Extra Reps