Warm-up
1-mile Native American run
Then, 3 rounds with a BB
5 deadlifts
5 hang power cleans
5 front squats
5 push press/push jerks
5 back squats
5 push press/push jerks
Mobility
Full group mobility session
Strength
Warm up the bear complex…
Bear complex – 1 clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH
1. No a squat clean doesn’t count for your front squat
2. No a thruster doesn’t count for your S2OH.
Every movement must be done with enough of a pause that you can see it clearly as that movement.
WOD
“Bear Necessities”
20 min EMOM
Evens – 15/12 cal row
Odds – “Bear Complex”(build)
*for the bear complex, start at a lighter weight and add each round. Do not add too much, because you will be completing this lift 10 times.
**those still working with this lift can keep it light and complete 2 to 3 bears per round.
One minute you are going to do a full bear complex, and the next you are going to row 15/12 calories. The bear complex is going to build in weight after each rep, so pick your starting weights carefully. If you are comfortable with this particular movement, really push yourself and incorporate some pretty heavy reps heavy because it takes up very little time and therefore you will get a good amount of rest. Others who are still working on gaining some confidence on the bar can choose to do 2 or 3 reps of the bear complex each minute with the same, light but challenging weight, the entire time.
Accessory work
Core Work
3 to 5 rounds
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
