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It’s true: Sometimes a workout leaves you on your back.

Monday (test week starts)

Press 1RM (One rep max)
Push press 1RM
(3 attempts)

Metcon:
3 rounds for time
6 pullups
12 push press (40/30kg)
18 abmat situps

Tuesday

Skill: “Kipping pullup”

ME strict pullup
ME kipping pullups
Max 3 attempts

Deadlift 1RM

Wednesday

Front squat 1RM

Metcon:
12min amrap
12 T2B
8 burpee box over jumps
12 russian swings (24/16kg)

Thursday

Olympic Weightlifting / Mobility&Movement / Rest Day

Friday

Backsquat 1RM (3 attempts)

Metcon:
50 deadlifts
15 over the box jumps
40 front squats
15 over the box jumps
30 shoulder 2 overhead
15 over the box jumps
20 backrack lunges
15 over the box jumps
10 clusters (squat clean to thruster)

Saturday

“TEAM BEAR COMPLEX”

15 minute amrap

pick a weight that your team can manage for the whole time. One member performs. 1 power clean. 1 front squat (or full squat clean) 1 shoulder to overhead, 1 backsquat, 1 shoulder to over head

the member not doing the bear complex must perform five burpees before a transition can occur.

One full round is completed when BOTH members have done 1 full round of the bear complex. total score is rounds multiplied by weight.

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