6/16/17

1) 3 Reps EMOM x 5 min of Bear Complex (Power clean + Front Squat + Push Jerk +
Back Squat + Rack Jerk)

**Increase Weight** Then:

2 Reps EMOM x 5 min of Bear Complex

**Increase Weight** Then:

1 Rep EMOM of bear Complex

**When you get to single reps, add 5 lbs per minute until you fail to complete the
complex**
 

2) 400m Pinch Grip Farmer's Carry
**Immediate 5 Burpee penalty every time plates are dropped**

THEN:

400m HEAVY KB Front Rack Carry
**Immediate 5 Burpee penatly every time KB's are dropped**
 

3) Core Cash Out:
2x10 Hanging Windshield Wipers
2x25 Scissor Kicks
2x20 Decline Oblique Crunch