Weightlifting
Bear Complex (7-7-7-7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
(25min)
4 rounds of 7 sets of bear complex. Add weight each round.
Find 1RM Bear complex
4 rounds of 7 sets of bear complex. Add weight each round.
Find 1RM Bear complex
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP21
400m Run
21 Pull ups
21 Overhead Squats 95/65
400m Run
15 Pull ups
15 Overhead Squats 95/65
400m Run
9 Pull ups
9 Overhead Squats 95/65
400m Run
21 Pull ups
21 Overhead Squats 95/65
400m Run
15 Pull ups
15 Overhead Squats 95/65
400m Run
9 Pull ups
9 Overhead Squats 95/65
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