Mobility – Passive Bar Hang in CHINUP GRIP 1x 55s – 1×10 Scap Pushups, Wall Slides 1×10

Skill- Armzzzzzzzzz

10 Min Quality AMRAP:

30 Close Grip Pushups
15 Feet Elevated Weighted Bench Dips
15 Barbell Curls
15 Feet Elevated Ring Rows
30 Barbell Strict Press with Same Bar

Strength:

EMOM 7, minute 3-4 is a rest minute

Bear Complex: Heavier Than Last Week

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

* This is our second week doing this kind of complex movement so use last week’s numbers as a starting point and increase from there. Add weight during breaks if you want to go heavier. Record all progress so we know where to start next week.

WOD:

21-15-9
15-12-9
12-9-6

Deadlifts (135/95) (115/75)
Hang Power Cleans (135/95) (115/75)
Toes To Bar

– 15 Min Cap