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Hang power cleans and Cindy

Warm up
3x
Runway lunges
7 KB Stiff leg dead lifts
7 KB SDHP

WOD
17 Minute AMRAP
Hang power cleans RX-145/105lb (65.9/47.7kg) ADV-205/125lb (93/56.8kg)

Every time you put the bar down complete 2 rounds of cindy before continuing on with the hang power cleans.
1 Round of Cindy = 5 pullups, 10 pushups and 15 squats.

Strength/Skills

Rest up

WOD

Rest.

Runs, wallballs and swings

WOD

Partner wod
For time
1km run (Band)
Karen (150 wall balls) 20/14lb 10/6kg
500m Run (Band)
150 KBS 24/16kg or 32/24kg
1km Run (Band).

Note: There is no cap, scale as required.

Burpees, box jumps and rope climbs

Warm up
3x
100m Runs
8 Jumping lunges
5 Ring rows

WOD
6x3 minute AMRAPS
7 Plate burpees
7 Box jumps 24/20"
1 Rope climb

Rest 1 minute between AMRAPS
(Carry on where you left off).

Strength/Skills
7x5
KB Bent over rows
5x10
GHD Situps (Scale as required).

Shoulder to overheads, back squats and runs

Warm up
3x
Runway inchworms
7 Jumping squats
1 Strict press + 2 push press + 3 push jerks + 1 split jerk

WOD
4x
9 Shoulder to overhead RX-165/115lb (75/52.2kg) ADV-185/125lb )84/56.8kg)
12 Back squats
200m Run.

20 Minute cap.

Strength/Skills
Every 1.30 x 10
1 Split jerk (racks)
Weight increasing with each jerk.

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