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Saturday 09.14.2019

POSTED ON September 14, 2019

Saturday | 09.14.2019

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Warm Up:
5 muscle clean
5 clean high pull
5 squat clean
x3
5 front squat
5 push jerk
5 back squat
5 push jerk
x3
 
Strength Metcon:
Every 2:30 you must complete the lift. *All athletes will begin with an empty barbell and progress by 10lbs each time. *Beginners will have a weight chosen by them and their coach and will use that weight for 10 sets to practice.
 
Bear Complex 1 Clean +1 Front Squat + 1 Shoulder Overhead + 1 Back Squat + 1 Shoulder Overhead Athlete must find their max weight for the full 5 reps (known as “Bear Complex“) without dropping the bar. Squat Clean into the Front Squat is acceptable. Any style Shoulder-to-Overhead is acceptable (including thruster-jerks).
 
Cool Down:
2 rounds for quality
1min puppy dog
1min shoulder T L/R
1min hurdler stretch L/R

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