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Tuesday, 8 October 2013

09/10 Wednesday

09/10 WEDNESDAY
Run Jump BEAR?
WU: Warm-up
10 minute Warm Up:
1st Round: PVC Pipe
2nd Round: (20/15)
3rd Round: (40/20)

1  Power Clean
1  Front Squat
1  Push-Press
1  Back Squat
1  Push-Press
WO:A: Metcon (No Measure)
Every 4min Repeat the Following:
200m Run
10 Box Jumps (24/20)
1RM BEAR Complex Max Weight Build Up

4 Rounds for 1RM BEAR complex
The score is Heaviest BEAR COMPLEX Achieved by end of the 4 Rounds.
The Athlete can attempt as many times to achieve a heavy split snatch before each rounds time cap finishes.
Keeping in mind if you decide to not rest its at your own risk for your next round.
Bear Complex (Max Weight Achieved Correctly after 4 Rounds)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

WO:B: 500m Row (Time)
Max Effort 500m Row
Done in order of who got Lightest Bear Complex Achieved to Heaviest

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