Today we go heavy and go fast. Today we open with clean and jerks for load, then advance to an old school complex called the “Bear complex”. It is fun and embodies many movements but can also be blended into a faster sequence for athletes who are strong enough and comfortable enough with the barbell to do so. It is coupled with a high skilled gymnastics movement in the chest to bar pull up, be sure to spend a few moments practicing them as a group prior to the workout to enhance execution once fatigue sets in.
1:00 Shuttle run (easy pace)
1:00 Row
1:00 Bike
3 rounds
_________
10 Plank shoulder taps
6 Spiderman
5 Air Squat
10 Plate Ground to overhead (light)
2 rounds
________
3 empty barbell deadlift
3 Power Clean
3 shoulder to overhead
2 rounds
Execute 3 Clean and Jerks at 70% 1rm to start and build each set!
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RXConditioning:
*8 x Bear complex (165/115lb.)
32 chest to bar pull up
For time.
Rest 3:00
X 2 rounds for time.
*Bear Complex:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
**this can be blended smoothly into:
1 squat clean thruster + back squat thruster
Intermediate:
*8 x Bear complex (135/95lb.)
32 chest to bar pull up (Banded or regular pull up)
For time.
Rest 3:00
X 2 rounds for time.
Baseline:
*8 x Bear complex (75/55lb.)
32 Banded pull ups or Ring Rows
For time.
Rest 3:00
X 2 rounds for time.
2x max reps ring rows (scale the movement so you can do a minimum of 10 reps unbroken, keep them strict don’t use hips to get more reps)
+
2x 12 each arm Dumbbell Tricep Kick back
