W

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Trigger/Warm-up/Mobilise/Activate

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1a) Snatch – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).

1b) EMOM 6 min – 1 Snatch at 85% of the Max for the day.

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Score = Loads

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then…

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2) AMRAP “The Bear Complex” in the following manner for 12 min:

Min 1-4: On a heavy load (Approx 80% of your 1RM Push Press)

Min 5-8: On a moderate load (Approx 60% of your 1RM Push Press)

Min 9-12: On a lighter load (Approx 40% of your 1RM Push Press)

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Score = Total Reps

(I.e. 1 Rep of The Bear Complex entails – Power Clean, Front Squat, Push Press to Rear Rack, Back Squat, Rear Rack Push Press)

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3) Side (X) Bridge – 2 x Max Hold times each side

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(RX = X bridge; Scaling = straight legs or bent legs)

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Score = Max Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dave demonstrating the full extension we always looking for in our lifts. (Images courtesy of Ruby Wolff from FICT 2015)