Strength –

Bear Complex EMOM x 10

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Workout –

Partner AMRAP x 15min

Partner 1 – 300m Run

Partner 2 – Max Reps – 50/30kg

1 – Wall Balls

2 – Hang Cleans

Session Notes –

Strength – Today’s session is a repeat of week 3 when we saw the bear complex for the first time. Today, athletes want to maintain a moderate to heavy weight over a 10min emom.

Workout – In this partner AMRAP. Partner 1 will be working through a 300m run and they’ll be the timer for partner 2. Partner 2 completes on round 1, max wall balls (max hang clean and jerk round 2) until partner 1 has came back. Partners will alternate each time and will count their reps.