1/10/2020: Finish!

EMOM x 21 MINUTES

MIN 1 - Max Reps of DB "Bear Complex" CFC 1 (50/35) CFC 2 (35/20)*

MIN 2 - 2 "No Jump" Rope Climbs**

MIN 3 - 20/15 Cal Row

*1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat 1 Push Press **For the Rope Climb, no big jump into the rope. Start climb with feet planted.

COOL DOWN FOR RECOVERY 5:00 Flow Stretching

SCALING REPS, LOADING, VOLUME… Loading on DB - should allow the athlete to complete at least 1 cycle of the bear complex each round. Scale as needed to have athlete perform unbroken. Cals on Rower - reduce cals to 18/13 or 15/10 or any combination that allows athlete to finish the row in :45-:50. All athletes should transition off the rower at :50.

MOVEMENT ADJUSTMENTS... DB Bear Complex - if needed can have athlete perform single DB complex held in one arm or across chest. Med Ball Complex is a great option for new athletes...very easy to understand and flow through the complex. Rope Climb - strict ring row or strict lay to stands can be subbed for the rope climb. Towel pull-ups for 3-4 reps per rope climb are another good sub for athletes that need to work on the upper body pulling.