070909

Grrr! says the BEAR...at least that is what I remember from my old see & say.

Most call this workout "The Bear!" During the workout you will call it something, alright!

Workout
For Time:
21, 18, 15, 12, 9, 6, 3 reps of:

95 lbs Deadlift (DL) +
95 lbs Hang Power Clean (PCL) +
95 lbs Front Squat (FS) +
95 lbs Push-press (PP)

To clarify, the workout is 21 reps of each of the above, followed by 18 reps, then 15, etc...
It is a beast*, especially for those that are new to MetCon workouts. I have found the first set of PP (the last of the 4 exercises) is the hardest - and makes one think about quitting. DON'T!

If you are new to MetCon workouts, SCALE this one. It will repeat so you will have an opportunity to do it at 95 lbs or even higher weights. For a few, 45 lbs will do, for others, try 65 lbs. Regardless of the weight you select, FINISH the workout!

This is one of those, "Putting Money in the Bank" workouts which will improve your overall fitness more that you can imagine.

* I use the word "beast" way too often

JB doing PCLs...

JB had a GREAT "jerk" on this one but I was too slow with the shot.