Build Up to a 2RM Bear Complex
E3MOM x 5 Sets (1 rep of the following in order)
1 Power Clean to
1 Front Squat or 1 Squat Clean to
1 Push Press or Jerk or Thruster to
1 Back Squat to
1 Back Rack Push Press or Jerk or Thruster
and Repeat without resting bar on ground
“Grateful Dead” by DB
For Time: (22min cap)
800m Run
8 Bear Complexes 115/80 RX+135/95 MRX 95/65lbs
600m Run
6 Bear Complexes
400m Run
4 Bear Complexes
200m Run
2 Bear Complexes
*compare to 16 Apr 19; 28 Apr 18; 24 Apr 17*
Core Development
-1min High Plank Hold straight into
-1min Low Plank Hold (accumulate)
-25 Scissor Kicks straight to
-50 Flutter Kicks (2 count)
