Saturday, October 19

Warm-Up
3 rounds of
2 Inch Worm in Place
5 Hanging Scap Retraction
10 Spider Lunges w/ Same Side Reach Up
15 Hip-to-Wall

Prep Sets
2 x 2 Hang Hi-Pull + 2 Hang Power Clean + 2 Pause Front Squats (bar only, then light weight)

then,

2 x 2 Power Clean + 2 Thruster + 2 Back Squats + 2 BTN Push Press (same weight as second set, then moderate weight)

Met-Con
On a 6 minute clock, complete a round of Bear complex + 7 burpees & up to 7 pull-ups

7 Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
6 Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
5 Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
4 Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
2 Reps Bear complex*, 7 burpees, & 7 pull-ups
Rest remainder of 6 minutes
1 Reps Bear complex*, 7 burpees, & 7 pull-ups

* One rep of the Bear Complex consists of 1 Clean, 1 Front squat, 1 OH Press from Front, 1 Back Squat, 1 OH Press from Back. May be performed as cluster into BTN Thruster. Bar May not rest on the floor at any moment, only instant touch and go. Goal is to increase load across all sets. Complex can substitute a second FS/Press or Thruster for those not able to safely go BTN.

Pull-Ups can be scaled to Ring Rows, Band assisted or jumping. Scale up to CTB. Choose the scaling option that allows you to complete all 7 reps in NO MORE than 2 sets.