• 1. Warm-Up
  • Dynamic Warmup
  • 2. Met-Con
  • 5 min AMRAP:
  • Bear Complex
  • Complete as many bear complex as you can in the given 5 minutes, you choose the weight.  Whether you want to go heavy or stay light it is solely up to you.  The complex must be completed before the bar is dropped for it to count as a rep.  If the bar is dropped between the complex at any point you must start the complex over.  After the complex is finished then you can release the bar and pickup when ready.  For the remaining time of class athletes can decide to do whatever they choose just please do squat therapy and stretch before you leave.
  • https://youtu.be/8IQftORtxqk
  • This is the bear complex.
  • Power clean into front squat or squat clean to over head press to back squat to BTN press.  This can be done as a push press, push jerk, cluster, you name it.