Phased Return - 2/10/23

Group Warm Up: EMOM x 10 mins

70% of working weight.

· 6 Deadlift

· 6 Hang Power Cleans

· 6 Front Squats

· 6 Push Press

· 6 Back Squats

WOD: Every 3 mins x 9 rounds

Complete the exercises below, but you must start and return to “Home Exercise”

Home Exercise = 2 rounds Bear Complex

· 3 Deadlift

· 3 Hang Power Cleans

· 3 Front Squats

· 3 Push Press

· 3 Back Squats

RXD Option: (As Prescribed – Bear Complex - 50/35)

50 KBS (28/20)

40 DB Push Press (22.5/15)

30 Double DB Step Ups (22.5/15)

20 Pull Ups

10 Cals (On each machine)

SCALED Option: (To Suit – Bear Complex – 35/25)

50 KBS (20/12)

40 DB Push Press (15/7)

30 Double DB Step Ups (15/7)

20 Pull Ups

10 Cals (On each machine)

*** If you complete all the exercises before the 27 mins you must still complete the bear complex until time is up ***