The Bear

Competition Class

Strength

Skills&Drills

GYMNASTICS

5 x 4min Rounds w/ 1min Rest
10 Box Step Overs 24/20 @ 50s/35s
15/12 Cal Row
10 DB Thrusters 50s/35s
AMRAP C2B Pull-ups with remaining time

3 Rounds, each AFAP
5, 4, 3, 2, 1 Strict Pull-ups
Rest as needed between rounds
*come between 5, 4, etc. but rest as little as needed

OLYMPIC WEIGHTLIFTING

E90s until 3 misses or PR
1 Snatch
*start light, build over many reps

3x2 @ 80% of today's best

5x1 Snatch Pulls @ 100%

 

MetCon

CLASS

E2M12M

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

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