"A Bear of a Workout" (S3 Conditioning)

*This could be my favorite class ever...tough, tough, tough...but fun and mentally engaging. Enjoy!


Equipment: Barbell (I used 75 lb.)

WARM-UP:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up


SET #1:
*4 min. AMRAP: Bear Complex (Power Clean-Thruster-Behind the Neck Thruster-put bar down = 1)
     -Count your reps above
     -Subtract your rep count from 40, and that = the # of Burpees you must do
*4 ea. person x alternate w/ your partner: 200m Sprint (Partner1 runs, Partner2 rests, then switch)

SET #2:

*3 min. AMRAP: Curtis P (Power Clean-Front Lunge R + Front Lunge L-put bar down = 1 rep)

     -Count your reps above

     -Subtract your rep count from 30, and that = the # of Burpees you must do

*3 ea. person x alternate w/ your partner: 200m Sprint

SET #3:

*2 min. AMRAP: Double-Press Barbell Burpee (Chest-to-Bar Push-Up-Hop In-Power Clean-2x Press = 1 rep)

     -Count your reps above

     -Subtract your rep count from 20, and that = the # of Burpees you must do

*2 ea. person x alternate w/ your partner: 200m Sprint

SET #4:

*1 min. AMRAP: Barbell Overhead Lunge (R and L = 1 rep)

*10 x Burpee

*1 ea. person x alternate w/ your partner: 200m Sprint