WARM-UP
AMRAP x 5 MINUTES (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist
Immediately into…
AMRAP x 5 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
10 Hang Muscle Cleans
5 Front Squat
5 Strict Press
5 Back Squat
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Bear Complex*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75/55)
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.
(Score is Time)