MOB: Full body.
WU: 5 BB Strict Press. Review Bear Complex.
S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM.
WU: 5×40%, 5×50%, 3×60%
Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets.
C: Bear Complex. Watch Andrea Ager rock it out.
5 Rounds for time.
Each “round” is 7 cycles of the following complex.
The movements must be performed unbroken and the barbell MAY NOT rest on the ground.
1 Power Clean
1 Ft. Squat
1 Push Press
1 Back Squat
1 Behind-the-neck Push Press
Pick a challenging weight and get after it. Feel free to add or subtract weight as you go between rounds.
This workout has an 18:00 cap.
Option 1: 3 rounds
PWMOB: Full body rollout and stretch.
Attitude Armor: 5 rounds of 5 reps.
Rounds 1 and 2, light weight.
Rounds 3 and 4. Medium Weight.
Round 5. Take 10# off of Round 4 and go for max speed.
:90 rest between rounds.