Weightlifting Strength Development
“The Bear Complex”, Short Form
To a heavy set:
Power clean
Front squat
Shoulder-to-overhead
Back squat
Shoulder-to-overhead
Odd Object Conditioning, MidLong Duration
“Ruckstyle 2.0”
For time, in teams of 2:
300-meter farm carry, divided
300-meter bar carry, together
300-meter buddy carry, divided
FC: SC= 2 heavy kettlebells, RX=2×53/2×35, RX+=2×70/2×44
BC: SC=40% combined BW, RX=135/95, RX+=185/115
After-Hour Accessory Exercise
Abdominal circuit, 2 rounds:
20 plate-overhead crunches
20 plate-overhead leg raises
20 plate-overhead crunches
20 plate-overhead flutterkicks
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Get an empty bar for the warmup.
