MOB: Dynamic mobility
WU: Review The Bear Complex. 5 box jumps.
S: Pause Box Jumps. 4×5 w/:05 pause at bottom. 24/20. 2:00-3:00 rest between sets.
C: Perform 1 “rep” of the Bear Complex every :90 for 15 minutes. 155/105
1 “rep” of the Bear Complex is:
1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press
OR
1 squat clean + 1 thruster + 1 behind the neck thruster
THE WEIGHT SHOULD BE HEAVY!
Post how many reps you were able to complete to the board.
Option 1: 135/85
Option 2: Weight of choice
PWMOB: Stretch hamstrings, hip flexors and triceps. Lax ball in C/S/B/Forearms. U/D dog x3. Pigeon Pose.
Advanced: Use 85% of your Push Press 1RM.
Endurance: 135/85