Bear Complex - 20kg

Can't let go of bar in all movements:
- Hang Snatch: 40kg x 10
- OHS: 40kg x 10
- Snatch Squat: 40kg x 10
- TNG Power Snatch: 40kg x 10
- Hang Clean and Split Jerk: 40kg x 10

Cable Rotator Pull, 3 rounds: 6.25kg x 5 (each arm)
Cable Side Raise: 6.25kg x 7, 6.25kg x 6, 6.25kg x 5 (each arm)
Cable Front Raise Windmills: 6.25kg x 5, 3.75kg x 8, 3,75kg x 10 (each arm)

Row 1km at a steady pace - 3:40
Ride 3km at a steady pace

5 Rounds:
- Row 200m - 1:40pace
- 10 Burpees

Stretch for 45mins