warm up
450m run
then...
AMRAP 7
1 bear complex (135lbs / 95lbs)
6 hand release push ups
9 air squats
*bear complex must be:
1 deadlift
1 hang power clean
1 front squat
1 jerk
1 back squat
1 jerk
POST SCORE TO COMMENTS
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**ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
Dynamic Upper
9 sets x 3 reps
50% + bands
or
70% straight weight
-Behind The Back Shrugs
3 sets
-ABS
Olympic
Clean (full squat) & Jerk (split)
5 x 1 @ 80-90%
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