Running Bear

Warm-up/Skill
EMOM 10 Min
10 Dumb bell snatch (5 ea arm) @ 40/30/25/20# {these are weight options, not descending weight}



Strength
Hang power snatch 3 x 3 @ 75%
+
Squat snatch 3 x 3 65-75%
+
Clean & Jerk 2 x 3 @ 65-75%



WOD
"Running Bear"

1 round of "Bear Complex"
800m run

1 round of "Bear Complex"
400m run

1 round of "Bear Complex"
200m run

Each round is separate and for time+weight.  Rest no more than 3 min in between. Try and increase weight every round.

NOTE:
7 reps = 1 round
1 rep =  1 power clean
           +1 front squat
           +1 push press (front to back)
           +1 back squat
           +1 push press (back to front)

Bar is not dropped until each round of the complex is over.  The bar can be rested in the front rack, back squat position, etc. as long as it is not resting on the ground.