WOD
3 Rounds of:
15 Hollow rocks
10 SA KB Strict Press
15 sec Single arm ring plank
10 Banded press
15 Clusters @ 20 / 15kg
For time:
1 Clean & Jerk @ 70 / 45kg
1 Round of Cindy
2 Clean & Jerk @ 70 / 45kg
1 Round of Cindy
3 Clean & Jerk @ 70 / 45kg
1 Round of Cindy
Cont rep scheme then end on 10 C&J and 1 Rounds of Cindy
BARBELL
Pairs AMRAP (YGIG) 8mins
Heavy hang snatch x2
In 10 mins BTH;
3 Position clean
then EMOM6 – 10%
BWOD
30sec Push press
30s hold in top of press
30s rest
30s Fronta Squata
30s in bottom position
30s rest
Three rounds
Score = lowest reps