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El OSO

January 17, 2011

Whitney and the Bear tango with weight.

RBG 01-17-11

A. Warmup (thanks Coach Holley):
-10 dual KB deadlift (24kg/16kg)
-10 dual KB clean & press (24kg/16kg)
-10 strict pullups
-10 ring pushups
-10 good mornings (45# barbell)
-Butcher Push down and back (270/230)

B. The Bear: 5 rounds for max weight:

*7 sets of the following:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

*Explanation: You may break up the movements as much or as little as you like. Ex: Clean to thruster to back squat to back thruster. OR you may execute as described above. The only rules are: You may not drop the bar during a round (not even to re-grip) and the bar may not rest on the ground. You may rest anywhere else (front rack, back rack, bar in hip crease). Go heavy or go home.

Video explanation

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