Thursday, 10/15

Warm-Up
3 Rounds of
10 Pause Squats
10 Reverse Hand Spider Lunges
5 PVC Dislocates
5 PVC BTN Thrusters

Workout – “Bear Complex”

Prep (10 Min):
2 rounds (Bar, then light wt) of
2 Hang Hi Pulls
2 Hang Power Clean
2 Front Squats
2 Push Press

then,

2 rounds (light, then mod wt) of
2 Power Cleans
2 Thrusters
1 Back Squat
1 BTN Push press

Work (30 min):
5 Rounds
1 Round = 7 Reps (without letting go of the bar or resting it on the floor)
1 Rep = 1 Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 BTN S2OH

– Attempt to go up in weight each round. Rest as needed between Rounds.