WARM UP – MOBILITY
Dynamic running / jumping / hinging warm-up
Full body stretch: squat, hamstring, calves, overhead etc.
Warm-up with a few sets of the “Bear Complex w/ empty barbell
Then tech: deadlifts & box jumps and warm-up for WOD A.
WOD A
TALL BOX JUMP X 3
Every 2 mins x 7 sets:
3 Deadlifts (Dynamic effort, no more that 55-60% of 1RM – experienced athletes may add light band tension on 50-55%)
- Rest ~10-15s
3 Tall box jumps (1.1.1) (2 foot jump, no run in / step in, build slowly to a high but safe height)
This is a de-load week from our heavy deadlift cycle so keep the weight feeling light and moving fast.
Focus on perfecting your start positioning/tension, and deadlift mechanics (no touch and go)
DEADLIFT
WOD B
GOLDILOCKS AND THE THREE BEARS
Every 3 min x 7 sets for load:
Row 250/200m + 3 unbroken “Bear Complexes”
1 Bear Complex = Power clean, front squat, shoulder to overhead, back squat, back rack to overhead.
Partner up and share a rower, stagger by 90s.
No dropping or putting the bar down to re-grip mid lift. (Dropping after the last rep is fine)
You may thruster for the shoulder to overheads.
Your score today is your heaviest successful 3 rep bear complex.
ACCESSORY
Rest ~60s between sets:
1) 2-3 sets of: 6-8/leg Staggered stance good mornings (light BB)
2) 2-3 sets: 8-10/leg Russian box step-up (Barbell back racked),
3) 2-3 sets: 45-60s Face Up Chinese Plank (add plate to lap if needed)
Complete all of 1, then 2, then 3. (Not alternating)
