Strength
Back Squat – 6×3 @ 85%
—3 sec count down + 1 sec pause in bottom
Conditioning
For Time
6 Bear Complex 185/125#
150m Sled Drag 115/70#
6 Bear Complex 185/125#
200m Sled Drag 90/45#
6 Bear Complex 185/125#
400m Sled Drag 45/25#
WOD Notes: TD = 10-16 minutes. Use about 60% of 1RM CnJ. You may squat clean thruster, back squat, & jerk from behind the neck for the bear complexes. Sleds should start out heavy the first round where you should be walking at a fast pace, then get lighter to where you can run the last round (400m). The first round is to the “Marcor” Sign, 2nd round is to the first curb of next parking lot, 3rd round is Eggs Sign. For large classes, you will run 400m, 600m, 800m by round if there aren’t enough sleds.
