WednesdayTake 15 min to find a max bear complex (1 power clean + 1 front squat +1 jerk + 1 back squat + 1 jerk)  *movements can not be combined WOD Using 70% of the above max 30 bear complexes for time *movements can not be combined

MondayDeadlift 3-3-3-2-2 WOD 1 min max effort deadlifts 155/105 1 min max effort hspu 1 min rest 1 minute max effort deadlifts 155/105 1 minute max effort hspu 1 minute rest 1 minute max effort deadlifts 155/105 1 minute hspu

Push press5x3 WOD 3 rounds 5 muscle ups 10 shoulder to overhead 135/95 20 box jumps 24/20

Work 20 min on:3 position snatch (hip,knee, floor) WOD: Bar cycling: 1 min max effort snatches 95/65 1 min rest 1 min max effort snatches 115/75 1 min rest 1 min max effort snatches 135/95 1 min rest 1 min max effort snatches 155/105 If you...

5 sets3 pos. Clean + jerk WOD Open 13.4″ AMRAP 7: 3.6.9.12…. Clean and Jerk, 135/95 TTB

Warm up the power clean and the hspu WOD 4 rds 3 min amrap  3 power cleans 135/95 3 hspu Rest 1 min If you are a stronger athlete (245/155 1rm or greater) and you can complete 10 consecutive kipping hspu, then choose a heavier weight and do...