Bear Complex

WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Snatch Complex:  5 x 1 Snatch High Pull + 3 Hang Power Snatch + 1 Snatch Balance  (Increase load each set)

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Foundations 
AMRAP 20
Run 400m
50 Air Squats
30 HR Push ups

Conditioning 
5 Rounds of the Bear Complex / Increase load each set
1 Round = Without dropping the bar, complete the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Score = heaviest set

Competition 
3 RFT
30 Pistols
7 Muscle ups
10 Hang Power Cleans 165/105#
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Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
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Local Competitions