It's a Bear

Strength

STRENGTH, SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

A) Snatch Balance 3x3

B) Snatch: work to heavy
but PERFECT double over 6 sets

C) Press from split: 3x3

D) Clean & Jerk: work to heavy  
but PERFECT double over 6 sets
*stay light & power if you did class

GYMNASTICS

15min EMOM
min1: 8 alt DB Snatch 70/50
min2: 10 Pull-ups
min3: 8 GHD Sit-ups

UPPER STRENGTH

E90s x 7
2 Strict Press @ 60% +10lbs + bands


3 GIANT sets (stay on bar during, rest as needed bw sets)
1 Strict Chest to Bar Pull-up
3 Strict Pull-ups
1 Kipping C2B
3 Kipping Pull-ups
1 Strict T2B
3 alt single leg t2b

CONDITIONING
Run 10km (trails preferred)

MetCon

CLASS

E2M10M

The Bear Complex
1 Power Clean + 1 Front Squat + 1 STOH +
1 Back Squat + 1 STOH + control the bar to the floor

17min AMRAP
15 Squat Cleans 95/65
10 Push-ups
50 Double Unders