Wednesday

WOD

A.) 5x 1 Clean Pull + 1 Hang Clean + 1 Clean + 1 Push Jerk
(Clean pull + Hang clean, then rest 5 seconds & re-grip for Clean + Push Jerk.)

Note: Perform 1 set with the bar & one set with 50% to warm up then complete the heavier percentages (that will mean you have completed the complex for 7 sets). Heavier sets should be performed at the following percentages of your 1Rm - 1x70% 1x75% 1x80% 2x85%-90%.
Make it easier on yourself and have the %'s worked out before you get to the gym or at least before you start.

B.) Proceed through the sequence below completing as many reps as possible in 12 minutes of:

1 Power Clean & Jerk (70kg/50kg)
Round of "Cindy" (5 Pullups, 10 Pushups, 15 Air Squats)
2 Power Clean & Jerk
Round of "Cindy"
3 Power Clean & Jerk
Round of "Cindy"
...
And so on, and so forth adding 1 Rep per round to the PC&J, keeping the round of "Cindy" in between each round. E.g If you complete the round of 8 PC&J + Rnd of Cindy go on to 9, if you complete 9 PC&J + Rnd of "Cindy" go on to 10 etc.