Deadlift 1RM

Find 3RM

Then

3 x 3 @ 90% 3RM

In 20 minutes find your max bear complex, 3-5 sets.

One bear complex is seven rounds of the following sequence:

• Power Clean
• Front Squat
• Shoulder to overhead
• Back Squat
• Shoulder to overhead

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip). Goal is to increase loads each round to complete “The Bear” with max load. Rest as needed between sets. You must power clean the bar to full standing position before squatting the weight. Thrusters are allowed. Start with an empty bar.

Deadlift 5x5 AHAP

4 x 5

AHAFA (As Heavy As Form Allows)

(~75% of 1RTM)

3min rest between sets

Find your 1RM snatch. After a failed with, start again with lighter weight. Maximum 2 or 3 waves.

Find your 2 RM of the day!

CONDITIONING
“12 Days of christmas”

In Pairs
For time: TC x min

1 Bar over Burpee
2 Power Clean
3 Front Squat
4 Push Press
5 C2B/Pull-Up
6 Squat Jumps
7 Wallball
8 DB Snatch (single db)
9 TTB
10 Double DB Thruster
11 V-Up
12 Devils Press

Note: Each athlete will complete a full round of movements, their partner will then complete the same movements!

Add one exercise per round: First round is one BoB, 2nd round is 2 Power Clean + One BoB. Third round is 3 Front Squats + 2 PC+One BoB… Last round will have all the movements with prescribed reps.

Loadings:
Rxd: barbell 40/30kg, db 22,5/15kg
Masters: barbell 35/25kg, db 15/10kg
Advanced barbell 50/35kg, db 22,5/15kg

2x5 (1.1.1.1.1) 20 secs between reps.

Narrow stance should be under the hips. Full depth might be tricky so don't stress if it's hard. We are hitting the quads more.

I would use the same weight as previous. One test set then go!

2 x Snatch w/ 3sec pause in hang @60%