Wednesday 18th July 2018

Deadlift

• ·       5-3-3-2-2-1-1

21-18-15-12-9

• ·       KB Swings (24/16)
• ·       Burpees

Tuesday 17th July 2018

Arm Bar

• ·       3-3-3 (each side)
• 
  

The Bear Complex

5 Rounds for Load

1 Rounds is 7 cycles of:

• ·       1 Power Clean or Squat Clean
• ·       1 Thruster
• ·       1 Back Squat
• ·       1 Thruster (behind neck)

Complete 7 cycles for one round, do not rest the bar on the ground (touch & go). Increase Load each round.
This is the other version using Thrusters instead of squats & presses.

Monday 21st July 2018

Front Squats

• ·       3-3-3-3

Split Jerk          

• ·       3-3-3-3

AMRAP 12 Minutes

• ·       6 Toes to Bar
• ·       9 Hand Release Push Ups
• ·       12 Hang Squat Cleans (50/30)