130524 ~ Bear Complex - Nate - "Lift Like Danielle"

130524 ~ Bear Complex - Nate -

Let's give a big Canuck welcome to Coach Danielle who will be our guest coach today!!  Let's show her some of our awesome Canuck skills!

Strength:
5 Min to work up to a heavy and challenging Bear Complex:
Squat Clean
Thruster
Backsquat
Behind the back Push Press (from Wide Grip position)


then..


EMOM for 5 min - Bear Complex

then...

AMRAP

2 Min.

Conditioning:

**If they have MU's they will complete "Nate" (Muscle up club list is on the board)

"Nate"

20 min AMRAP

2 MU's

4 HSPU

6 KB Swings (50/35#)

** If you don't have muscle ups, you are to complete: 

"Lil Nate"

20 min AMRAP

2 Wall Walks

4 Pullups

8 KB Swings (50/35#)

Cash Out

3 rounds

3 x 50m Sprint

Rest Interval: Walk back

10 tire flips  

 

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