Trainer Warm Up 15 Min.

Skill: Bear Complex (10 Min.)

Competition: 10 Min to work up to 1 heavy Bear Complex (Squat Clean Thruster + Back Thruster) Work in teams.

Fitness: 10 Min to work up to 1 solid Bear Complex (Power Clean Front Squat to Overhead Back Squat to Overhead) Work in teams.

WOD

„4 to the Floor“

60 Deadlifts

40 Hang Power Cleans

30 Front Squats

20 Jerks

10 Clean and Jerks

EMOM: 5 Burpees!

Competition: 60/40kg

Fitness: 40/23kg

Time Cap: 20 Min.

Score: Time or Reps. (burpees don´t count as Reps.)