Bear Complex Lift Review

Bear Complex: 5 Rounds of 7 Reps

5x10 Heavy KB Swings, 5x10 Russian Twists

Benchmark #2 - For Time: 30-20-10, Ski for Calories, Alternating DB Snatches (50/35)

Split Jerks - 5-5-3-3-1

Split Jerk Form Review

For Time, In Teams of 4: P1 and P2, alternate Run 400m/Row500m, while P3 and P4 complete 80 Back Squats (95/65), 50 Pull Ups, 80 Hang Cleans, 50 Push Ups, 80 OHS, 50 Pull Ups, 80 S2OH. Once P2 and P3 complete the reps, they switch with P1 and P2. Barbell cannot touch the ground until all reps are complete (5 burpee penalty).

DUs w/Remaining Time

Ski 5 x 400m w/2 Minutes of Rest Between

AMRAP 9: Row 12/10 Cal, 2 Rope Climbs, 20 Sit Ups

HSPU - Kipping Practice, Review Form

5-5-3-3-1 Squat Cleans, 5x3 Clean Pulls @ 100%

For Time: 50 Deadlifts (255/175), 50 Wall Balls (20/14), EMOM Perform 5 Burpees

Skill of Choice/Mobility

Bench Press - 5x5

AMRAP 20 - 200m Sandbag (45/25) Run w/ 8 Lunges (EC) every 100m, 2 Rounds, 5 Bar MUs, 10 DB Push Press (50/35)

OHS Mobility and Review

EMOM 16: 6 OHS (65%, 70%, 75%, 80%), 10 American KB Swings, Plank Hold, Rest

For Time: Ski 300m, 15 Power Snatches (135/95), 200 DUs, 15 Power Snatches, Ski 300m

Benchmark #1 - AMRAP 7: 8 Power Cleans (125/85), 6 Front Squats, 4 S2OH

Deadlift - 5x5, 4 x 5 Strict C2B + 5 Ring Dips

DU Practice

Ski Relays - Teams of 3 - 9 x 300m (each person skis 3 times)

Partner AMRAP 18: 18 Box Jumps (24/20), 18 Front Rack Lunges (115/75), 18 Deadlifts

Rope Climbs - Review/Practive Footwork (5 Minutes)

Snatch Balance 5x2, Hang Power Snatch 6x3

AMRAP 11: Run 800m, 8 C2B Pull Ups, 8 T2B, 8 DB Plank Rows (50/35)