Bear Complexes

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MONDAY

BASE
Strength: Back Squat (high bar)
5 sets of 2 reps

WOD: 30 Bear Complex 105/65
– EMOM perform 2 bar facing burpees

15 min time cap

– The workout starts with 2 bar facing burpees. Then perform as many Bear Complex (squat clean + stoh + back squat + stoh…thruster is allowed) within a minute towards 30 total. Every minute you will perform 2 bar facing burpees

 

PLUS
Strength: Back Squat (high bar)
5 sets of 2 reps

WOD: 30 Bear Complex 115/75
– EMOM perform 2 bar facing burpees

SkWAT Team: 50 GHD Situps AFAP

 

THE PROGRAM
1. Power Snatch
3 sets of 2 reps, heavy
then
EMOM 3m: 1 rep
EMOM 3m: 2 reps
Every 30s for 2m: 3 reps

– all multi rep sets are TnG

2. Back Squat (high bar)
5 sets of 2 reps

3. WOD: 30 Bear Complex 135/95
– EMOM 2 bar facing burpees

4a: 4×4 (each leg) standing split squat (weight using KB held at side), rest 60s
4b: 4×3 Snatch high pull for max weight (finish pull each rep), rest 60s

5. 60 GHD situps AFAP

 

Core Conditioning (9:15-10:00am)
Core: 3 Rounds
:30 parallette leg hold
:30 parellette pass thoughts
:30 parallette plank hold
rest :15
2 min AMRAP
10s hollow hold
10 lemon squeezer

WOD: 12m AMRAP
Row 200m
75′ KB Farmer’s Carry
10 Goblet Squat
10 KB Swings
75′ KB Farmer’s Carry