The Bear

5 Rounds for time of:

7 repetitions of the Bear Complex

1 repetition of the bear complex is:
- 1 power clean
- 1 front squat
- 1 push press
- 1 back squat
- 1 push press

Increase weight of the barbell per round.

Notes:

1 repetition of the Bear Complex consists of 5 movements:
- power clean (can be a deadlift+hang power clean)
- Front squat
- Push press
- Back squat
- Push press

When the athlete has performed this sequence 7 times (35 movements) they have completed 1 round.

If the athlete puts the barbell down and/or let’s go of the barbell before all 7 reps (or 35 movements) of the Complex are complete. They will need to do 5 burpees over the barbell before starting their next rep.

Athletes should try to increase weight of the barbell each round.

If athletes decide to refrain from adding weight per round they will need to perform 15 burpees over the barbell before starting the next round.

For time:
1500 m / 1250 m row
1,2 km trail run or 120 cal bike
100 wall balls 9/6 kg (to targets)
1,2 km trail run or 120 cal bike
1500 m / 1250 m row

45 minutes timecap.

On the Minute x 12 (3 Rounds):
Min 1: 5 Back Squats @ 70%
Min 2: 3 Back Squats @ 75%
Min 3: 1 Back Squat @ 80%
Minute 4 – Rest

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 mclimbers
5 squats

Metcon/*Rx(18)
10 bk squat 115/75 *145/95
10 bar facing burpees
20 *du's/x3 singles
15 ft squat 95/65 *135/85
15 bar facing burpees
30 *du's/x3 singles
20 oh squat 75/55-*115/75
20 bar facing burpees
40 *du's/x3 singles

@23:00
otm 6
1 ft squat-climb

@29:00
barbell goat(10)

@39:00
Finisher
100 bicycles
30 scap pu
1 min chest opener
2 min lax shoulders
2 min quad stretch

EMOM5 @ 50% of max snatch
Snatch pull
Snatch high pull
Power snatch

Rest 3min

EMOM5 @ 60%
Snatch pull
Snatch high pull
Power snatch

Rest 3min

EMOM5 @ 70%
Snatch pull
Snatch high pull
Power snatch

Banded Hammer Curls: 3 x 15-20. Rest 60s.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
2 hspu
3 pull ups
4 step ups

Metcon/*Rx(12)
3rds
8 rr/banded pull ups/*strict pull ups
8 weighted step ups 50/30-*70/40
8 strict push ups/*strict hspu
-females 5 reps on strict movements

rest 5 mins

@17:00 min mark
3rds(12)
10 rr/jpu/*pull ups
10 step ups/*box jumps 24/20
10 db snatch 35/20-*45/30
10 hrpu/*hspu

@29:00
squat snatch(12)
work up to a hvy or practice

@41:00
gym goat

@50:00
Finisher
2 min sh distraction
2 min lax ball smash
1 min low back smash
1 min samson per
100 bicycles

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 squats
6 walkouts
4 frog jumps

Metcon/*Rx(17)
10 burpees
20 s/a oh db walking lunge 25/15-*35/20
30 hspu(mod as needed)
40 wallballs 16/12-*20/14
50 abmat sit ups
40 air squat
30 hrpu
20 s/a oh db walking lunge 25/15-*35/20
10 burpees

@22:00 min mark
4x2 back squat(12)

barbell goat work(10)

Finisher
2 min quad stretch
2 min sh distraction
30 t raise w/5 sec hold every 5
2 min lax shoulders
50 leg climb

Maastaveto 3x2x95% (vedä noususarjat vain polviin asti ja keskity irrotukseen)
Pukkiveto 3x3-5 (tanko polven päältä)
Optiona:
Yhden jalan mave 2x12-20
Vatsarutistukset suorin jaloin 3-5xmax toistot

1)
EMOM 7
Snatch hi pull
Hang snatch high pull
Hang snatch
(Easy weight)
2)
One snatch every 15 seconds for 3 minutes
3)
Snatch! Go by feel