Warm Up: – Complete in order:
10 lateral leg swings (each leg)
1 min PVC work
1 min DU / SU
i full cycle Bear Complex – bar only
Strength: – E90 sec for 10 sets (15 min)
Sets 1-3 : 2 reps Clean & Jerk (70% 1RM)
Sets 4-6 : 2 reps Clean & Jerk (75% 1RM)
Sets 7-8 : 2 reps Clean & Jerk (80% 1RM)
Sets 9-10 : 1 Clean + 2 Front Squats (85%)
WOD: – In teams of 2; complete for time
300 DU / 600 SU
100 glute-ham raises
50 calorie row
25 bar muscle ups
(sc: 1 C2B pullup + 3 pushups)
