Monday 3/21/16

Pre Warm-Up
3 Sets Of:
10 Banded Shoulder Rolls
10 PVC Good Mornings
10 Close Grip PVC OHS

Workout
In Teams Of 2
Option 1
30 Bear Complex For Time (7 Min Time Cap)
Bear Complex Is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press From Behind The Neck
*No Clucters Or Back Rack Thrusters (Nothing Heavier Than 135/95)
@ 7 Min Mark
10 Min AMRAP
10 Over Head Squats (75/55)
10 Russian KBS
*1 Round Is When Each Person Does 10 Reps Of Both Movements.
*Both Can Work At A Time
*1 Does 10 OHS 1 Does 10 KBS Then Switch

Options 2:
In Teams Of 2
60 Burpee Pull-Ups (7 Min Time Cap)
@ 7 Min Mark
10 Min AMRAP
10 Goblet Squats
10 Russian KBS