Saturday, February 10th 2024

WARM UP

“The Warm Up”

Every :15 x 3 Minutes

-Jumping Jacks

-Air Squats

-Spiderman Lunges

-Jump Squats

*grab barbell

10 Strict Press

:20 wrist opener

8 Front Squats

:20 Deep Squat Hold

6 Push Jerks
:20 Childs Pose

4 Squat Cleans

:20 Cat/Cows

2 Clean and Jerks

PARTNER WOD

Split Work However

0:00-3:00 – 100 Shoulder to Overhead (75/55) (Rx+115/85)

3:00 – 4:00 Rest (change weight)

4:00 – 7:00 – 80 Front Squats (95/65) (Rx+135/95)

7:00 – 8:00 Rest

8:00 – 11:00 60 Clean and Jerks (135/95) (Rx+185/135)

11:00 – 12:00 Rest

12:00 – 15:00 40 Squat Cleans (155/105) )(Rx+205/145)

15:00 – 16:00 Rest

@16:00

For Time:

Complete a Bear Complex (75/55) (Rx+115/85) for every rep you did not complete on the first part. Score is time at which final Bear Complex is completed

*Bear Complex – Power Clean, Front Squat, Push Press, Back Squat, Push Press

*weights should get fairly heavy on the fist part goes. Cleans and Clean and Jerks should be drop singles if you have enough weight on the bar to drop.

*reps are not expected to be finished in every window, however try your hardest to get as many done as possibly so you have as few bear complexes to do as possible.