Monday 6/27/16

Warm Up
A.) 400m Run
-Then-
30 Squats w Band
20 Shoulder Roll
30 OHS w Band

B.) Review Power Clean/Push Press/Behind Neck Push Press

Workout
Option 1:
For Time 16-14-12-10-8-6-4-2
Pull-Ups
8-7-6-5-4-3-2-1 Bear Complex (115/75)
Bear Complex Is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind Neck Push Press
*No Cluster/Thrusters/Back Rack Thrusters


Option 2:
For Time 16-14-12-10-8-6-4-2
Pull-Ups/Ring Rows
8-7-6-5-4-3-2-1
Sets Of:
1 Burpee
1 Push Up
1 Sit Up
1 Jumping Jack
1 Kick Up Into Hand Stand (On Wall Or Free Standing)

Post WOD (If Time -Or- On Your Own)
EMOM x 7 Min
3-7 T2B/K2E (Focus On Kip Instead Of Swinging In-between Reps)