3 Rounds
400m Run
4 Bear Complex (power clean, front squat, push press, back squat, and second push press from the back) (135/95)
rest 4 minutes
1 round
800m Run
8 Bear Complex (155/105)
BIG CHIPPER
100 Sit ups
90 Alt. Lunges
80 Swings 55/35
70 Squats
60 Ball Slams 20/14
50 KTE
40 Power Cleans 95/65
30 Pull Ups
20 Snatches 95/65
10 HSPU
35 min cap. Add 1 second for each rep not completed.
10 min EMOM
3 Deadlifts
Increase Wt for Sets 1 – 5; Sets 5 – 10 use the same wt at 75-80% of 1 rm
followed immediately by …
5 min EMOM
1 rep Power Snatch
increase weight throughout
METCON
Death By Burpees
