Thursday, September 5, 2019

MetCon:
Bear Complex
5 rds. of 7 Complex’s. 1 Complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

 

The above 5 lifts must be completed 7 times without resetting or letting go of the bar. 7 Complex’s equal 1 rd. Your score is your weight on the 5th and final rd. Rest as needed between rds.


Fitness/Recovery
4 rds. for time
 
  • 9 Push-up
  • 15 Body Row
  • 21 KB Swing
  • 175 m. Run/Power Walk

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 60% EMOM
  • Sumo Deadlift 10×2 60% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.