Strength – 

20 Minutes to find 1RM Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Workout – 

3 Rounds For Time – 20min CAP

400m Run

25 Overhead KB Lunges

20 Ring Dips

Session Info – 

Strength – This strength piece is intended on finding a 1 rep max of a bear complex. The bear complex is a good for or strength work for the clean and jerk as the movements within the complex are movements that we use for our strength work. This session is being used to break things up from the strength we have done. Athletes still need to be going heavy but also have some fun with the complex.

Workout – This will be a short 3 round workout. Athletes should be pacing themselves on the run to recoup from previous rounds and to ensure that when they come back in the lunges and ring dips can be worked through at a maximum intensity.