Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets
1 Hang Power Clean to
1 Front Squat to
1 Shoulder to Overhead to
1 Back Squat to
1 Back Rack Shoulder to Overhead
*No squat cleans or thrusters*
For Time:
800m Run
8 Hang Power Cleans
8 Front Squats
8 Shoulder to Overhead
8 Back Squats
8 Back Rack Shoulder to Overhead
Rest 2min
400m Run
4 Hang Power Cleans
4 Front Squats
4 Shoulder to Overhead
4 Back Squats
4 Back Rack Shoulder to Overhead
Rest 1min
200m Run
2 Hang Power Cleans
2 Front Squats
2 Shoulder to Overhead
2 Back Squats
2 Back Rack Shoulder to Overhead
Barbell Load=155/105 RX+185/125 MRX 115/75
CFHSV Running & Endurance WOD:
1 mile run for time
rest 4 minutes
4 x 400m at 1 mile pace, :30 rest between efforts
rest 3 minutes
4 x 400m at 1 mile pace, :30 rest between efforts
