Fitness: 3×5 LP
Performance: 3×65%, 3×75%, 3+ x85%
3 rounds for time of:
Working in teams of four complete as many reps as possible in 8 minutes:
4 minutes to transition, then, 3 Rounds of:
Each athlete moves to one of these four stations and completes the work. Athlete takes a knee until all members are done at their respective station. Once all four athletes have completed their first station, rotate to the next station and so forth until all four stations have been completed and each athlete has completed each station three times.
1) Every 45 seconds for 10 rounds, 1 Snatch @ 60-75% (adjust weight up or down as necessary, keep form tight)
2) Fitness: Deadlift 4×2 Linear Progression
Performance: Deadlift 2×5 60%, 70%, 1×5+ 80%
Rest 1 Minute
Fitness: 1 Clean Pull + 2 Hang Power Cleans
Performance: 3RM Power Clean
the “Bear Complex”
5 rounds of 7 times through:
Touch and go only during each round. Rest as needed between rounds, try to add weight each round and end with the heaviest possible set with good form.
1A) Find a starting weight for a Bench Press linear progression. Repeat this weight twice more for a total of 3×5.
Work up using sets of five resting 1-2 minutes between sets using conservative 5-10 pound jumps. The first set where the bar slows down at all during any phase of the set is the first work set (properly executed this should be well below a 5RM.). Complete two more sets at this weight. We plan to add weight to this weekly. It is important to find a conservative starting weight so that we can lock in proper form and build up a head of steam before the lifts get very challenging. Patience!
1B) 3×10 Chinese dumbbell rows AHAP – warm this up while working up during bench press, then alternate the work sets with three work sets of BP.
100 Double Unders, then 3 Rounds of:
Fitness: Back Squat 3×5, Linear Progression
Performance: Back Squat 2×5 @ 60%, 70%; 1×5+ @ 80%
Rest 3 Minutes
Rest 2 Minutes
Rest 1 Minute
Do not game runs, go all out.
Teams of 3, for time. Cumulative reps (all reps must rotate in order):