MOB: Dynamic mobility
WU: Run 400m. Review The Bear Complex. Pick starting weight.
CI: 10 EMOM
2 Cycles of the Bear Complex.
The Bear Complex is: 1 Pwr Clean +1 Ft. Squat + 1 Push Press + 1 Back Squat + 1 Behind the neck Push Press.
The bar does not rest on the ground at anytime during the two cycles.
Feel free to add or remove weight between each set. The weight should be heavy.
Rest 5 minutes after completion of the EMOM, then:
CII: For time: Run 1 mile.
Option 1: Row for max meters in 9:00.
PWMOB: Full body rollout.