Warm Up: 400 m run; 10 arm swings ea direction, 10 split jumps, int/ext hip rot 10 yds, pvc Bear complex
Mobility: Wrists
Skill Focus: Review of Bear complex and a few progressive warm ups before starting
WOD:
3x 5 minute AMRAP
1 bear complex 135/95
4 overhead walking lunges 135/95***
50m turf sprint
*1 minute rest between rounds
*bear complex= 1 power clean + 1 front squat + 1 S2O + 1 back squat + 1 behind the neck S2O *may be performed as a squat clean thruster into a back squat thruster
Conditioning:
2x 400m run @60%
3x 200m run @75-80%
4x 100m run @90-100%
Score is # of rds completed
