Jackie and a Bear

Level II

Warm-up:
Row 1,000m
Or
run 800m
then spend about 10min working with an empty barbell to get solid positions on the bear complex

Strength:
In 15min build to a max bear complex
(1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead)

WOD: Jackie
For time
Row 1,000m
50 thrusters (45)
30 Pullups

Post WOD:
3 rounds for quality
max reps toes to bar
rest 1min

Level I

Warm-Up
10 min – keep moving the whole time
Run 200m
12 KB Swings
6 Burpees

Skill:
Deadlift – develop position and movement

Strength:
Back Squat – at the start of this cycle, you’ll want to bump up your estimated 1RM by 10-30#
– this will be the case every month, as we gradually build your squat weights
– as you might guess, this necessitates tracking your weights from week to week. Sorry, guys!
5@60%
5@70%
5+@80%
Back Squat – 5 x 8-12 @ 50-60%
– between sets, do an extensive set of ring rows

WOD:
20 min AMRAP
Run 400
21 KB Swings
12 Burpees
– At the start and 10 minute mark, complete 50 AbMat Sit Ups

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