Ryan 140209

PART 1:  Warm-up

Bear Complex:
Clean
Front Squat
Push Press
Back Squat
Behind the Neck Press


PART II:  Pulling Strength

For Muscular Endurance & Repetition Strength

1.  Wide-grip (12" Outside Shoulders) pull-up MAX REPs (Aim for 15)

& 1 Set of Bear Complex

2.  Medium-grip (Just Outside Shoulders) pull-up MAX REPS (Aim for 15)

& 1 Set of Bear Complex

3.  Medium-grip chin-up (Palms Facing) MAX REPS (Aim for 15)

& 1 Set of Bear Complex

4.  Narrow-grip chin-up (Inside Shoulders) MAX REPS (Aim for 15)

& 1 Set of Bear Complex

PART III:  Workout

For Time:

200M Bear Crawl (under benches)
15 Jump Squats (Bar/Ruck/Sandbag)
12 Dips + Push-ups
9 Ruck Burpees

200 M Bear Crawl
12 Jump Squats
9 Dips & Push-ups
6 Ruck Burpees

200 M Bear Crawl
9 Jump Squats
6 Dips & Burpees
3 Ruck Burpees