Find a 1 Rep Max Snatch and Clean & Jerk

You know what that means!

Partner Bear Complex!

     - A Bear Complex is 7 times through this complex:

          Clean + Front Squat + Push Press + Back Squat + Push Press

               (The bar cannot be dropped during the entirety of the complex, or else it does not count.)

     - You will have 15 minutes to find a max Bear Complex. Both Partners must complete the Complex.

Immediately when the clock hits 15 minutes:

     7 Rounds for Time:

     10 Deadlifts 315/209#

     15 Box Jumps 30/24"

- While one partner is working, the other partner must hold a Handstand. If they come out of the handstand, the person working must stop until the other is back into a handstand.

- Each team can use only one barbell. If one partner requires a different weight, the team must change the weight before continuing.

     - (I'd spend a little extra time working on a stable handstand position. You just might need it tomorrow….)

Tabata Russian Twists

     - 20/14# Med Ball. Must touch the ground on either side each rep

- 1 minute Rest

Tabata Kettlebell Swings 24/16 kg.

Spend 15 minutes working up to a max of the following complex:

Hang Clean (just below knees) + Low Hang Clean (1" off of floor) + Split Jerk

     - Like Monday, you must maintain your grip on the bar through the entire complex.

200 meter Sprint

6 minute AMRAP:

10 Parallette Push ups

15 Toes-to-Bar

200 meter Sprint

For time:

10-9-8-7-6-5-4-3-2-1

Tire Flip Burpees

Strict Pull ups

You asked for it, and you got it! There will now be 5 am classes every day Monday-Friday!

Snatch Complex Time! Spend 15 minutes working up to a max in this complex:

Hang Snatch (just below knees) + Snatch (from the floor)

     - You must maintain your grip on the bar between movements.

6 Rounds for Time:

10 Pistols (alternating Left/Right)

20 Wall-balls 20/14#

30 Double-unders (If you don't have double-unders, each attempt counts as one)

"Annie"

50-40-30-20-10

Double-unders

Abmat Sit ups

*compare to 3.16.13