Monday. 11.22.15

MOB: Full body.
WU: Review Squat Clean Bear Complex

Workout: 5 rounds of the Squat Clean Bear Barbell Complex for total volume:
The Complex is:
1 Squat Clean
1 Thruster
1 Back Squat
1 Behind-The-Neck Push Press

One round is 7 cycles of the complex.
The bar CANNOT rest on the ground at anytime during the 7 cycles (tap the ground ONLY!).
Rest EXACTLY 5:00 between cycles.

Add weight or detract weight as you go from round to round. Record total volume moved to the board. (Amount of weight you had on the bar x 28 reps would determine your volume for 1 round of the complex.)

LI: 5 rounds of 5 cycles per round. From the hang okay.

PWMOB: Full body rollout.

Chisel: 5 rounds of DB Bear Complex:
1 “round” is 7 cycles of:
1 DB Squat Clean 50/25
2 DB Thrusters 50/25

Advanced: None
Endurance: None
The Mar: AMRAP in 10:00 of:
3 KB sit to stands
3 squat thrusts

Bear Complex as follows
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the Neck Press

5 rounds of 5 ok.

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