EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of “Bear Complex”
*1 Rep of Bear Complex is…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press
**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.
(Score is Load)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
100 Reps of “Bear Complex” (135/95)|(95/65)*
*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.
(Score is Time)
Goal – Pick a weight for the Workout will allow you to complete quick singles or doubles throughout with a Partner. Use the EWU to build past the Workout Weight for the Bear Complex…overload and find positions under the heavier loading that you can still move well.