Warm up:

1 round of Cindy emom for 20 min

If you can’t handle the work in :40 or less; cut the push-ups in half(and Half again if need be). Please drive your knees out and keep your chest up in the squats; so help me God…


A) bear complex(1 power clean+1 fs+1 pj+1 back squat+1 pj)

Build to a heavy 2 rep. That’d be the above complex 2x through without dropping the bar.

Don’t cluster and back rack thruster.

B) 1 bear complex emom X 10 min

C) 750 m row+20 burpees over the rower+2 min rest X 4

D) 100 d ball over the shoulder

E) add something if you like… But don’t leave the gym destroyed.

Saturday, April 30th, 2016 at 5:43 am / Competitive