1/9/12

Warm-up:
3 Rounds
KB Swing - 10
Squat Clean Thruster - 5
Back Rack Push Press - 10

Met-Con:
"BEAR TRAP"
2 min AMRAP for Weight & Reps
Deadlift - 1
Clean - 1
Front Squat - 1
Push Press/Jerk - 1
Back Squat - 1
Back Rack Press/Jerk - 1

Strength:
Weighted Pull-ups - 7x3 (Max Effort)
Close Grip Handle Pull-ups - 3xFailure (Rest Pause)

Assistance:
10' L-Sit Rope Climbs - 3x2 (Descend to floor in L-Sit)
Bent0ver Barbell Row - 2x8-12
Bicep Curls - 2x12-15

Notes:
"Bear Trap:"
String all lifts/reps together.
Deadlift must return to ground before performing Clean.
You can string the Clean, Front Squat, and Push Press/Jerk, into a clean thruster.
The Back Squat can join the Back Rack Press into a Back Rack Thruster.
The Push Press/Jerk and Back Rack Press/Jerk must lock out in the extended position.
Score = total reps multiplied by weight used. So if you finish 5 rounds + 2 reps using 135 lbs. Your score would be (5x6)+2)x135 = 4320. When you post your score, also list the weight you used and how many rounds & reps completed.
Demo Video: http://www.wodclubopen.com/videos/418