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 ***
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