“Modified Bear Complex”
5 sets for heaviest possible:
1 power clean
1 front squat
1 push press
1 back squat
1 push press behind neck

Focusing on technique
1 hang clean + Clean + 2 Split Jerks

Sprints: 6x~100m

-80% effort, not all out.
-walk back for rest

For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30 Box Jumps Overs (24/20#)
30 Overhead Squats (135/95")
30 C2B Pull-ups

7 RFT:

400m Run
21 Walking lunges
15 Pull up
9 Burpee

15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Squat Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Squat Cleans, 15 Chest to Bar Pull-Ups

Rx – 42.5/30kg

Clean and Jerk
15 min Work up to a heavy Complex of:
1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

13min AMRAP
5 C2B Pullups
10 HR Pushups
15 Squats

3min rest

13min AMRAP
5 Pullups
10 Pushups
15 Squats

10 min EMOM
(All reps completed in each min)

RX (135/95) RX+ (155/115)
3 Power Cleans
3 Front Squats
3 STO

Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch