OPEN GYM / MAKE UP DAY OR PARTNER WOD

Open Gym / Make up day

or…

With a partner, work on the "Bear Complex"

3-3-3-3-3 of the Bear Complex

Run 200m after each set of 3

**For this workout, you will complete 5 cycles of 3 touch and go bear complexes.  While partner A does their set of 3, partner B will hold a plank. They will then switch.  Each cycle will involve adding weight and each partner will do the same weight (unless there is a male / female combo).  After each person has completed a cycle, run 200 meters together before adding the new weights for the next cycle.

This workout will have a 20 minute cap, but is not for time.  The score will be the total amount of weight lifted per pair.

This is one rep:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

 

Do that 3 times for one round

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