May 19, 2017

​A. Warmup
20 Cal bike or 30 cal row
3 Rounds:
10 Squat Cleans Empty
10 Good Mornings
10 Single arm DB presses per side
10 Storks Mobility
1 minute forward fold hold
60s lax on each side hamstring
1 minute forward fold hold

Scoring: Not Scored

B. Deadlift 6-4-4-2-2
Every 2:30, for 12:30 (5 sets):
Deadlifts

1. Set 1 – 6 reps @ 70%
2. Set 2 – 4 reps @ 80%
3. Set 3 – 4 reps @ 80%
4. Set 4 – 2 reps @ 90%
5. Set 5 – 2 reps @ 90%

C. Bear Complex 5 x 5
Every 4 minutes, for 20 minutes (5 sets):

5 Bear Complexes
​
Coach's Notes:
Each movement is separate (Cannot squat clean first rep). Each Complex must be unbroken. Try and add weight each round!