WARMUP for time –
8 minute time cap
15/12 cal bike
…into
2 round
15 air squat/
10 kip swing/
10 push up
..into
1 round
15 burpee
10 pull up
10 barbell thruster
SKILL:
Bear Complex
Bear Complex
12Mins
E3MOM
2-4 unbroken Bear Complexes
2-4 unbroken Bear Complexes
-pick a max weight AND a UB set count (ie 2-4) that you can try to hold on to for all 4 rounds.
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
WORKOUT:
“CAN YOU HOLD ON”
12 Deadlifts
10 Hang Cleans
8 Front Rack Lunges
6 Thrusters
4 S2O
2 Overhead Squats
24 Pull-Ups
12/9 Cal Bike
10 Hang Cleans
8 Front Rack Lunges
6 Thrusters
4 S2O
2 Overhead Squats
24 Pull-Ups
12/9 Cal Bike
CAP20
RX: 95/65, 4 Rounds
Scale: 75/55 4 Rounds
Scale: 75/55 4 Rounds
Lv2: 5 Rounds
COACH FOCUS: Choose a sustainable barbell pace and break pull-ups before grip fails. Keep movement quality consistent through all rounds.