Friday, 31 March, 2017

WARM UP – MOBILITY

Big dynamic stretch
Banded front rack and overhead stretches

Warmup/tech Bear Complex with empty bar

WOD A

BEAR COMPLEX
Complete as an unbroken complex:
1 Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead
*Squat Clean Thruster + Back Squat Thruster is acceptable, movements don’t need to be separate
15 mins to build to a heavy/max for the day

WOD B

Choose one of the following (15 min cap)
Use approx. 70% of what you worked up to in WOD A
——————–
DT
5 Rounds for Time:
12 Deadlifts 155/105lb
9 Hang Power Cleans
6 Push Jerks
——————–
HEAVY DT
5 Rounds for Time:
12 Deadlifts 205/145lb
9 Hang Power Cleans
6 Push Jerks

ACCESSORY

3 Rounds:
8-10 Single Arm KB Shoulder Press + 100′ OH Carry each arm
15-20 GHD Hip Extensions or 8-12 GH Raises

Crossover Recovery