Wednesday 21 March

Deadlifting Bear

WOD:

“The Bear Complex”
5 rounds of the following sequence (1 round = 7 sequences):
Power clean
Front squat
Push press
Back squat
Push press

The athlete must perform the sequence without setting the barbell down.  The athlete may rest as much as required during rounds as long as the barbell doesn’t touch the ground.  The beginning of each sequence (the power clean) will be touch and go.  Rest as needed between rounds.  There is no time component to the workout.  Work up to max load for final round.

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SCALES:

Gold

Scaled by load

Silver

4 rounds
Reduced load

Bronze

4 rounds
Reduced load

WARMUP:

Group dynamic drills

MOBILITY OR SKILL WORK:

Skill Work

Group Bear Complex with empty bar

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