saturday

Warm-up

​AMRAP x 5 MINUTES (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist

Immediately into…

AMRAP x 5 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
10 Hang Muscle Cleans
5 Front Squat
5 Strict Press
5 Back Squat

Metcon

​"CLOUDKICKER"
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)|(75/55)
400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

Partner Workout Option

​IN TEAMS OF 2...

8 SETS FOR TIME*
7 Unbroken Bear Complex* (115/75)|(75/55)

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.

(Score is Time)