Wednesday, April 30

Warm-Up
4 Rounds of
8 Squats
4 PVC Dislocates
8 Alt T Push-Ups
4 Hanging Scap Retractions

Prep
1 x 2 Hang Hi pull + 2 Hang Power Clean + 4 Front Squats + 4 Strict press (bar only)
1 x 2 Power Clean + 2 Front Squat + 2 Push Press (light weight)
1 x 2 Power Clean + 2 Thrusters + 2 BTN Thrusters (light weight)
1 x 1 Power Clean + 1 Thruster + 1 BTN Thruster (moderate)

Work
4 reps Bear complex*

1 x 8 Pull-ups + 8 Toes to Bar

3 reps Bear complex

2 x 6 Pull-ups + 6 Toes to Bar

2 reps Bear complex

3 x 4 Pull-ups + 4 Toes to Bar

1 reps Bear complex

4 x 2 Pull-ups + 2 Toes to Bar

* 1 rep of the Bear Complex = 1 clean, 1 front squat, 1 S2OH, 1 backsquat, 1 BTN S2OH (May be done as clean to thruster to BTN thruster)

Weight Options for the Bear Complex = M 135/115/95/75; W 93/83/63/45 (weight remains the same for all sets)

Scaling: Scale Pullups to Ring Rows; Scale T2B to V ups

3 to a Bar, follow the leader style: A completes Bear reps, then B may begin while A moves on to PU/T2B, when B completes bear reps, C may begin on barbell, etc.