Prep.

Lift : OTM snatch 5mins x 5r wod 1 : 100 kettle bell swings 50 burpees ( break up anyhow ) rest 3 min Wod 2 : 10 min to establish HS BEAR COMPLEX reat 3 min wod 3: 40 lunge jumps 30 sit ups 20 [...]

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Lift : Otm clean cycle x 10r x 5s start (Wod weight) Skill : MU WOD : 9-7-5 Thrusters 135/95 – 95/65 Muscle ups / C2b pull-up Into 800 m sprint rest 1 min 400 m sprint rest 1 min 200 m [...]

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