Workout of the Day
“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Perform the sequence 7 times through without stopping.
*5 rounds of the complex will be completed increasing weight each time.
*Rest 2 minutes between rounds

Prowler push, six rounds.

3 sets:
4-3-2

1) Pwr Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 60%

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500m row/ski/21cal Echo Bike

Option

4 rounds for time
10 Front squats
10 Hang power cleans
10 Bar over burpees
300 row/ski/12cal Echo Bike

Timecap 45min

6x4
*Leave 1 rep in the tank
*Rest 3 minutes between sets

10 minutes:

Tall clean doubles

15 minutes:

• Find your 2RM push press

5x5 75-80%

”TakoMotor Test”

Amrap 20

20 burpees
20 box jump overs 60/50cm
20 American KB swings 24/16kg

Meidän Benchmark test, joka tehdään noin 1-2 kertaa vuodessa.