This Bear Will Make a Man Out of You

EQUIPMENT: Bar (95/65) + Bumpers to re-set weight in Part C, DBs (a: 25/20, i: 20/15, b: 15/10), Slam Ball (30/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Jack

*30 x Plank Jack

*20 x Power Jack

*10 x DB Push-Up

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PART A:

“THE MAN MADE BEAR” -

*10-8-6-4-2 x Bear Complex (95/65)

*10-8-6-4-2 x Atomic Man Maker (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*30-24-18-12-6 x Ball Slam (30/20)

PART B:

8 ROUNDS -

*100m Run Sprint on the :40

PART C:

*10-8-6-4-2 x Sumo Deadlift High Pull (a: 135/95, i: 115/75, b: 85/55)

*10-8-6-4-2 x DB Lunge-Curl-Switch (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*30-24-18-12-6 x SB Goblet Squat Jump (30/20)

PART D:

4 ROUNDS -

*200m Run Sprint on the 1:20

NOTES:

Bear Complex = Power Clean + Thruster + Behind-the-Neck Thruster

Atomic Man Maker = Plank Row R + Push-Up + Plank Row L + Push-Up + Power Clean + Jerk + OH Lunge R and L