Shane, The Bear

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 Muscle Clean + 10 sec FS hold
3 x 3 + 1

B) Clean Pull to Knee + Clean&Jerk:
60/3, 70/3, 75/3, 80/2, 85/1x5(sets) (stay power if doing class)

C) Clean Pull
105/1x6

GYMNASTICS
3 Rounds:
1 Wall Walk + 20 Shoulder Taps
50 single unders
Rest 1min

Using S HSPU #'s from last week:
40% ME UB Strict HSPU
repeat with 30% reps after 20s rest
repeat with 20% reps after 20sec rest
Rest 2min
40% ME UB Strict HSPU
repeat with 30% reps after 20s rest
repeat with 20% reps after 20sec rest
Rest 1min
1min AMRAP Kipping HSPU

LOWER STRENGTH

6 Sets
12m Barbell Walk (back rack, Heavier than last week)
Rest 2min between sets
(set up racks 12m apart - walk from one end to the other)

MetCon

35min EMOM

min1: 1 Bear Complex (Rx = 155/105, RX+=225/155)
min2: Row 30s all out
min3: 10, 15, 10m Shuttle Sprint
min4: 7 Burpees
min5: 7 T2B

*if you feel like turning into an actual bear, consider doing 1 bear complex @ 225/155 every min for 35min