Find 1rm
Bear complex

Time cap 5 min

otm 12: 2x squat clean @50kg
5min rest
otm 12: 1xsquat clean + 2x split jerk @60kg

Snatch 5-5-5-5-5

back squat x5
ring push up x8

WOD
5 under the fence push ups
5+5 pistols
5+5 archee pullups
5+5 spiderman push ups
5+5 jumping lunges
5+5 oneleg burpees left+ right
3 rounds

EAZY WOD
5 under the fence push ups
5+5 pistols (with support or 10 airsquats)
10 rubberband pullups
10 box pull ups
5+5 walking lunges
10 burpees
2-3 rounds

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.

REST DAY

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

6 x 4 Front Squat, 80 % of 1 RM

(Mid line Stabilisation) 5 Rounds

25 Hollow rocks+ 25 Arch Rocks

Post loads to comments.

---

For Time:
800m Run
80 Squats
80 Kettlebell Swings 24/16kg
400m Run
40 Squats
40 Kettlebell Swings