170505
Warm-up
Warm-up
coach led
Strength
Back Squat (5×1)
Metcon
Bear Complex (EMOM 10)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
Each movement must be discrete, focus on quality. 65% of C&J
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 muscle ups
15 box jumps (24/20)
25 Russian swings (53/35)
35 sit-ups
5 muscle ups
15 box jumps (24/20)
25 Russian swings (53/35)
35 sit-ups
Mobility and Recovery
Warm-up
coach led
Start at 60% and build.