Workout for 3/11/2017

Weightlifting Strength Development

“The Bear Complex”, Short Form
To a heavy set:
 Power clean
 Front squat
 Shoulder-to-overhead
 Back squat
 Shoulder-to-overhead

Odd Object Conditioning, MidLong Duration

“Ruckstyle 2.0”
For time, in teams of 2:
 300-meter farm carry, divided
 300-meter bar carry, together
 300-meter buddy carry, divided
FC: SC= 2 heavy kettlebells, RX=2x53/2x35, RX+=2x70/2x44
BC: SC=40% combined BW, RX=135/95, RX+=185/115

After-Hour Accessory Exercise

Abdominal circuit, 2 rounds:
 20 plate-overhead crunches
 20 plate-overhead leg raises
 20 plate-overhead crunches
 20 plate-overhead flutterkicks

---

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before 
Get an empty bar for the warmup.