For Time:
30 cycles of the following complex:
1 Power Clean
1 Front Squat
1 Press (Jerks allowed)
1 Back Squat
1 Press (Jerks allowed)
Rx = 50Kg
There must be separation between the Squats and the Presses i.e. No Thrusters.
During the 30 rep cycle, if the bar is rested on the ground for longer than a “touch-and-go”, you will complete 2 Rounds of Cindy before continuing on.

“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk

*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

REST DAY

6×3 @ 70-75%

AMRAP in 15 mins:
10 Power Clean 60Kg
10 Down & Up
10 GHD Hip Extension

Tabata #1
Max DU

Tabata #2
Max Cal Row

Strength: Deadlift 6x3

WOD: 12 min AMRAP

Sumo Deadlift High Pull x10
Kettlebell Swing x15
Double Unders x20

5X3 OHS AHAP But good technique

8 rounds for time

6 Goblet lunge (3 / leg)
6 Goblet squat
6 KB swing

Use 6/10 for kg KB for Superkids

Use 16/20kg KB for Ninjas

Clean: 6x2